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

WOD

September 18

Gulfport CrossFit – CrossFit Interval Conditioning 4x 10 Band Good Morning +10yd Kneeling Plyo Sprint Metcon (Time) 21,1,5,9 Sandbag Zercher Squat Single Arm KB Push Press Calorie Bike/ Row Back Squat (3×5) if you can, go heavier than last week
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September 15

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Hang Power Clean (95/65) 20yd DB Walking Lunge (50/35) Power Clean (5×3) Finished: 3xMax Chin Ups
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September 14

Gulfport CrossFit – CrossFit 5rds: Metcon (Time) 20 Dynamic Step Ups 10 Dynamic Push Ups 40yd Single Arm Farmer Carry Bench Press (3×5) -3×8 Single Arm DB Bench Press
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September 13

Gulfport CrossFit – CrossFit Mobility/ Recovery Coach Stretching & Dynamic Warm Up Metcon (No Measure) 20minutes :20 Isometric Rack Pull Sled Pull Down and Back 20 Banded Good Mornings 40yd Heavy Carry
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September 12

Gulfport CrossFit – CrossFit 4rds: Metcon (Time) 5 DB Hang Power Clean (50/35) 15 DB Push Press 15 Ring Dips Deadlift (3×5) Finish: 3x Max Strict Pull Ups
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September 11

Gulfport CrossFit – CrossFit Interval Conditioning 6x 3 Burpee + 50m Sprint Metcon (Time) 10-9-8-7-6 Back Squat (225/155) 20 KB Swing (53/35)Finisher: 3x8ea Bulgarian Split Squat
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September 9

Gulfport CrossFit – CrossFit Metcon (Time) 21,15,9 Thruster (95/65) Pull Up Bike/ Row Power Clean (5×3) extra: 3×15 Hang Shrug
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September 8

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 10 20 Ball Slam (50/30) 10 Goblet Squat w/ Ball 20 Side to Side Ball Slam 10 Jumping Squat w/ Ball Bench Press (3×5) -Heavy, NO misses -Finish with 50 HR Push Ups AFAP
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September 7

Gulfport CrossFit – CrossFit Mobility/ Recovery Coach Stretching & Dynamic Warm Up 5rds: Metcon (Time) 30 Russian KB Swing 20 Straight Leg Sit Ups 20 Walking Lunges
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