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

WOD

July 31

Gulfport CrossFit – CrossFit Pause Back Squat (4×8 3ct pause) Squat w/ a pause in the bottom 5rds: Metcon (Time) 20 Single Arm KB Lunge (53/35) 20 Barbell Good Mornings (45/35) Body Armor 30-25-20-15-10 Lying Hip Thrust + Standing Calf Raise
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Hunter

Gulfport CrossFit – CrossFit Metcon (Time) Partner Up! 100 Merican KB Swing 50 Bupee 30 Pull Up 15 Cleans (185/125) 30 Toes to Bar 50 Cal Bike/ Row 100 Partner Wall Ball Shots
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July 28

Gulfport CrossFit – CrossFit 6rds: Metcon (Time) 6 Back Squat (225/155) 6 Box Jump (30/24) 12 DB Snatch (50/35) 30yd Heavy Carry Body Armor 4rds: 25 Bench Dips+ 10ea hammer Curls
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July 27

Gulfport CrossFit – CrossFit Metcon (Weight) a) 4×10 Close Grip Bench Press b) 4×8 ea Single Arm Row 3rds: Metcon (AMRAP – Rounds and Reps) 3:00 Work/ 1:00 Rest 10 Deficit Push Up (45/25) 10 Inverted Bar Row (hip height)
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July 26

Gulfport CrossFit – CrossFit Metcon (Weight) a)4×10 Dead Lift b)4x8ea SL RDL Metcon (Time) 30 Power Clean (135/95) 50 Burpee Over Bar Body Armor 30-20-10 DB Skull Crush+ Barbell Curl
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July 25

Gulfport CrossFit – CrossFit 5rds: Metcon (Time) 30 Cal Row/ Bike 20 Russian KB Swing (53/35) 10 Bench Press (BW/.75BW) Body Armor 400m Sled walk+ 400m Farmer Carry
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July 24

Gulfport CrossFit – CrossFit Shoulder Press (3×7) Weighted Pull-ups (3×7) Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 Single Arm KB Push Press (53/35) 10 Inverted Row 10 Ball Slam (50/3) Body Armor 5×10 Front Plate Raise+ 10 Side DB Raise
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July 22

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 40min AMRAP 200m Sled Drag 5 Stone to Shoulder 15 Burpee Broad Jump 25 Straight Leg Sit ups
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July 21

Gulfport CrossFit – CrossFit Power Clean (3-3-2-1-1-1-1-1) Prep: 3x3pos Clean Metcon (AMRAP – Rounds and Reps) AMRAP 12 3 Front Squats (185/125) 12 Ball Slam (50/30) 100m Sprint
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