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

WOD

Teams of 3

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 50 Pull Ups 60 Shoulder to OverHead (115/80) 70 Cal Bike
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Deads and Burpees

Gulfport CrossFit – CrossFit Deadlift (Heavy set of 6) Metcon (Time) 3x 10 Bar facing Burpee, rest 1min 3x 10 Burpee Over Box, rest 1min Interval Conditioning Choose 1: Bike 6x15sec or Row 6x20sec
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Bro Sesh

Gulfport CrossFit – CrossFit Bench Press (Heavy 6) 8min: Metcon (AMRAP – Rounds and Reps) 75 Slam Ball (50/30) then with remaining time 10 Hollow Crunches 2 Wall Walks Push-ups (2 sets of max reps) Comp -3×15 Perfect Bar Kips -10min EMOM: working any gymnastic...
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Clean Burn

Gulfport CrossFit – CrossFit Weightlifting a. 4min EMOM: 3 pos Power Snatch b. 4min EMOM: 3 pos Power Clean 5rds: Metcon (Time) 3 Power Clean (135/95) 5 Deadlift (135/95) 7 Burpee Over Bar rest 1min Interval Conditioning Choose 1: Bike 8x10sec or Row 8x15sec Comp -3×5...
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New Year New Muscle

Gulfport CrossFit – CrossFit Front Squat (Heavy 6) Metcon (No Measure) 3rds (All Movements Must Be Unbroken) 25 KB Swing 15 Knee to Elbow 10 Dips Comp 4rds: 15 GHD Sit ups, 15 Reverse Hyper, 25 Double Unders Body Armor 4rds: 10ea Single Leg RDL, 10ea DB Hammer Curls
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Partner Up

Gulfport CrossFit – CrossFit Metcon (Calories) 24min EMOM a) 1 Round of Cindy b) 3-5 Stone to Shoulder c) Max Cal Bike d) Restscore is total bike calories
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DT

Gulfport CrossFit – CrossFit Hang Power Clean (Heavy 2) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT...
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Loose Cannon

Gulfport CrossFit – CrossFit Metcon (AMRAP – Reps) 3rds 3min Row for Calories 2min Bike for Calories 1min Sit ups Individual Choose 1-3 weaknesses or skills that you want to buld in 2018 Talk to coach and establish baselines to start working on them
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Double Decker

Gulfport CrossFit – CrossFit Weightlifting 5min EMOM: 5 Clean and Jerks Metcon (AMRAP – Rounds and Reps) AMRAP 15 15 Power Snatch (75/55) 30 Double Under 15 Wall Ball (20/14) 30 Double Under Individual 2rds: 50 Sit ups, 20 GHD HIp Extensions
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