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

WOD

January 12

Gulfport CrossFit – CrossFit Sumo Deadlift (heavy set of 6) Metcon (Time) 3rds :15 Max Rep Dead Lift (135/95) 10 Burpee Over Bar, rest 1min 3rds 10 Burpee Box Jump over, rest 1minsubtract 1sec for every Deadlift in part 1 Comp -EMOM 10 a) 3 Hang Power Clean+ 3 Front Squat+...
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January 12

Gulfport CrossFit – GPX Burn30 Metcon 4 Rounds EMOM Slam Ball Leg Raise Bike Bench Press Rest
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Athletes Choice Day

Gulfport CrossFit – CrossFit Gymnastics -Ring Support, -Hand Stand -Deep Ring Support, -Stalder Leg Hold Athlete’s Choice A) Spend 20min working your own weaknesses/ Skills/ Goals or B) Conditioning WOD EMOM 10 min 1: 40sec Rope Waves min 2: 12/10 Super hard pulls on...
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Boot Camp Baseline

Gulfport CrossFit – GPX Boot Camp Boot Camp 1 (Time) 20 Cal Bike Run 1 Lap Boot Camp 2 (AMRAP – Reps) Plank Complex Max Rep Sit Ups in 2min Boot Camp 3 (Time) Farmers Carry Max Time Dead Hang Boot Camp 4 (AMRAP – Reps) Max Push Ups Boot Camp 5 (AMRAP –...
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January 10

Gulfport CrossFit – CrossFit Shoulder Press (Heavyy 6) 1xMAX Push Press@ final weight Metcon (AMRAP – Reps) Tabata (6rds each of :20 on/:10off) Ring Row Hollow Hold Bench Press (75/45) Double Under Comp -3×15 Perfect Kips -15 HSPU Negatives (4-6sec lower) -8min...
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January 10

Gulfport CrossFit – GPX Burn30 Metcon (AMRAP – Reps) Tabata (6rds each of :20 on/:10off) Ring Row Hollow Hold Bench Press (75/45) Double Under Cash Out 4rds 12ea S.A. DB Bench, 12ea S.A. DB Row, 24 Banded Good Morning
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January 9

Gulfport CrossFit – CrossFit Weightlifting -4min EMOM: Hang Snatch+ Snatch -4min EMOM: Hang Clean+ Clean 5rds: Metcon (Time) 5 Power Clean(135) 7 Dead Lift 9 Burpee Over Bar rest 1min Interval Conditioning Bike 10×10 or Row 10×15 Comp -3×5 Snatch Dead Lift...
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January 8

Gulfport CrossFit – CrossFit Back Squat (Heavy set of 6) 4rds: Metcon (No Measure) 20 Wall Ball Shots 20 Sit ups 10 Dips (may be weighted) Comp -3×5 Split Jerk Press -8min EMOM: 3 Split Jerks -3×8 KB RDL+ 8ea KB Reverse Lunge Body Armor -3×10 Bar Curl, 10...
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January 8

Gulfport CrossFit – GPX Burn30 4rds: Metcon (Time) 10 Push Ups 15 Sit Ups 20 Wall Ball Shots 3rds: Metcon (No Measure) 10 KB RDL 10ea KB Reverse Lunge
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