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

WOD

Dumb Down

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15 15 Toes to Bar 12 DB Reverse Lunge (50/35) 9 DB Clean and Jerk (50/35) Individual 1) Barbell Cycling 5 Cluster(135/95), 3 Cluster (155/105), 1 Cluster (185/125), rest 2min 2) 5×12 Chest to Bar...
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October 10

Gulfport CrossFit – CrossFit Metcon (Time) 60/40cal Bike 100 Double Unders 800m Sandbag Run (50/35) 100 Double Unders 60/40 cal Bike Individual 1) Strict HSPU-3rds 35%, 25%, 15% of max unbroken reps 2) Rowing EMOM6: 40on20off, rest 1min EMOM4: 40on20off, rest...
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Columbus Day

Gulfport CrossFit – CrossFit 3rds: Metcon (Time) 30 Hang Power Clean 30 Wall Ball Shots 400m Run Individual 1)Snatch: EMOM 12 (3 rounds) 1-3reps@72% 2-2reps@77% 3-1rep@82% 4-rest 2)Squat: 2rds 7reps@74% 5reps@78% 3reps@82%
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October 7

Gulfport CrossFit – CrossFit Metcon (Time) 800m Run 6 Rounds of Chief 400m Run 4 Rounds of Chief 200m Run 2 Rounds of Chief
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October 6

Gulfport CrossFit – CrossFit 3rds: Metcon (Time) 500m Row 12 Dead Lift (245/165) 15 Box Jump (30/24) Individual 1) Max Rep Kipping HSPU 2) C&J: 9min EMOM (3rds) 70%, 75%, 80% rest 2min then EMOM 3 82%, 84%, 86% 3) Front Squat 6×2...
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October 5

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20min Partner AMRAP 2 Muscle Ups/ 4 Strict Pull up 4 HSPU/ 8 Push Ups 8 KB Swing (70/53)/ 12 R KB Swing-Partner up and switch after each round. -Above Competition version/ Class version
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October 4

Gulfport CrossFit – CrossFit Push Press (5-4-3-2-1) Metcon (AMRAP – Reps) 4rds: Every 3min 15/12 Cal Row 10 Bar Facing Burpee Max Rep Push Press (115/80) Individual 1) 10-8-6-4-2 Power Snatch -ea set unbroken. Increase in weight 2) 5×10 UnBroken C2B Pull Ups
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October 3

Gulfport CrossFit – CrossFit Metcon (Time) 5rounds 200m Run 30 Double Unders 9 Hang Squat Clean (115/80) Individual 1)Max Rep Strict Handstand Push Up 2) 21,18,15, 12,9 Wt Ab Mat Sit Up (25/15) Wt Hip Ext. (25/15)
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October 2

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18 12 Cal Bike/ Row 15 Wall Ball Shots (20/14) 12 Alt DB Snatch (50/35) 9 Toes to Bar Individual 1) Pause Overhead Squat 2) Snatch 3) Back Squat see board for schemes
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