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

WOD

September 29

Gulfport CrossFit – CrossFit Power Clean (Heavy Single) Metcon (Time) 21 Lateral Burpee Over Bar 21 Power Clean (13/95) 21 Lateral Burpee Over Bar Individual 1) 5×2 Pause Clean Dead Lift @ 70% 2) EMOM 12: a-15 GHD Sit ups b-20 Back Extensions
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September 28

Gulfport CrossFit – CrossFit Metcon (Time) Run 1 Mile 21 KB Swing, 21 Goblet Squat (53/35) Run 800m 15 KB Swing, 15 Goblet Squat Run 400m 9 KB Swing, 9 Goblet SquatRX+ is allowed
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September 27

Gulfport CrossFit – CrossFit Paused Front Squat (Heavy Single) Front Squat (Heavy Single) Metcon (AMRAP – Rounds and Reps) AMRAP 8 15 Ab Mat Sit Ups 30 Double undersIndividuals rest 4min then, AMRAP 8: Wall Balls, 15 Sit ups every break
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September 26

Gulfport CrossFit – CrossFit Individual EMOM 5: 200m Run ,rest 2 min, Repeat Metcon (Calories) AMRAP 4: 3rds (95/65) 12 Dead Lift, 9 hang Power Clean, 6 Push Jerk max cal row w/ remaining time AMRAP 4: 2rds (135/95) 12 Dead Lift, 9 Hang Power Clean, 6 Push Jerk max cal row...
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September 25

Gulfport CrossFit – CrossFit Individual a)EMOM 8: Hang Power Snatch+ Power Snatch b)EMOM8: Pause OHS+ OHS Metcon (AMRAP – Reps) AMRAP 15 55 Power Snatch (95/65) 55 Pull Up 55 Cal Row (40cal Bike) 55 Handstand Push Ups
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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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