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

WOD

July 20

Gulfport CrossFit – CrossFit Metcon (Time) 10 down to 1 Zercher Squat (135/95) 10 R KBS (53/35) Close Grip Bench Press (3×3) Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 Dynamic Push Up (45/25) 10 Inverted Bar Row
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July 19

Gulfport CrossFit – CrossFit Mobility/ Recovery Coach Stretching and Dynamic Warm up Metcon (No Measure) 3rds :60 Wt Plank, 15 Wt Sit up, 10 Strict Hanging Leg Raise 3rds :45ea Side Plank, 20 Lying Leg Raise, 30 Seated Twist Body Armor 4×8-10 Heavy Reverse Hyper
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July 18

Gulfport CrossFit – CrossFit Metcon (Weight) 15min: Every 30sec 1 Dead Lift3×8 Barbell Bent Over Row 5rds: Metcon (Time) 10 DB Hang Power Clean (50/35) 3 Wall Walks Body Armor 3×10 3way DB Raises
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July 17

Gulfport CrossFit – CrossFit Back Squat (3×3) Push Press (5×2) Metcon (AMRAP – Rounds and Reps) AMRAP 12 3 Squat Jumps (135/95) 20 Bulgarian Split Squat 30 Lateral Skiers Body Armor 100 Calf Raises, 50 Banded Good Mornings
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July 15

Gulfport CrossFit – CrossFit 10rds: Metcon (Time) 3 Thruster (115/75) 10 Inverted Row Body Armor 5rds 10 DB Bench Press+ 10 Barbell Skull Crusher
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July 14

Gulfport CrossFit – CrossFit Metcon (Weight) EMOM 10 Hang Power Clean+ Power Clean Metcon (AMRAP – Rounds and Reps) 10min AMRAP 10 Deficit Push Ups (45/25) 10 Bulgarian Split Squat (53/35)RX+ add 3 HSPU each round Body Armor 4x 10 DB Curl+20 Shrugs+20 Band Tri Press
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July 13

Gulfport CrossFit – CrossFit Metcon (Weight) Close Grip Bench Press: 50 reps 5rds: Metcon (No Measure) 50yd Heavy Carry 20yd KB Bear Crawl Body Armor 6×20 Band Good Morning+20 Seated Twist
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July 12

Gulfport CrossFit – CrossFit Mobility/ Recovery Coach Static Stretching& Dynamic Warm up Metcon (No Measure) 20min AMRAP :60 Hollow Hold 10 Hip Bridge 10 Strict Toes to Bar 10 Sandbag Zercher Squats
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July 11

Gulfport CrossFit – CrossFit Deadlift (3×5) 3rds: Metcon (AMRAP – Reps) Fight Gone Bad Style DB Hang Power Clean (50/35) Seated Med Ball Throw (20/14) Lateral Plyo Skiers Ball Slam (50/30) Bike for cals
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