9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

WOD

September 22

Gulfport CrossFit – CrossFit Metcon (Time) 7-6-5-4-3-2-1 Front Squat (185/125) 1 Rope Climb Power Clean (5×3)
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September 21

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds) 10min EMOM 8 Wall Ball Shots (20/14) 8 Slam Ball (30/20) Bench Press (3×5) 3x :30 Dip Hold+Max Rep Dips
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September 20

Gulfport CrossFit – CrossFit Mobility/ Recovery Coach Stretching & Dynamic Warm Up Metcon (No Measure) 3rds 10 Strict Toes to Bar 20 Landmine Rotation 30 Plank Leg Slides 3rds (10ea) Med Ball Hits
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September 19

Gulfport CrossFit – CrossFit Metcon (Time) 50-40-30-20-10 Double Unders Elevated Barbell Push Ups Deadlift (3×5) 3xMax Rep Strict Chin Ups
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September 18

Gulfport CrossFit – CrossFit Interval Conditioning 4x 10 Band Good Morning +10yd Kneeling Plyo Sprint Metcon (Time) 21,1,5,9 Sandbag Zercher Squat Single Arm KB Push Press Calorie Bike/ Row Back Squat (3×5) if you can, go heavier than last week
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September 15

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Hang Power Clean (95/65) 20yd DB Walking Lunge (50/35) Power Clean (5×3) Finished: 3xMax Chin Ups
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September 14

Gulfport CrossFit – CrossFit 5rds: Metcon (Time) 20 Dynamic Step Ups 10 Dynamic Push Ups 40yd Single Arm Farmer Carry Bench Press (3×5) -3×8 Single Arm DB Bench Press
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September 13

Gulfport CrossFit – CrossFit Mobility/ Recovery Coach Stretching & Dynamic Warm Up Metcon (No Measure) 20minutes :20 Isometric Rack Pull Sled Pull Down and Back 20 Banded Good Mornings 40yd Heavy Carry
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September 12

Gulfport CrossFit – CrossFit 4rds: Metcon (Time) 5 DB Hang Power Clean (50/35) 15 DB Push Press 15 Ring Dips Deadlift (3×5) Finish: 3x Max Strict Pull Ups
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