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

WOD

May 23

Gulfport CrossFit – CrossFit Movement Prep EMOM 5: 3 Snatch Balance or Overhead Squat Back Squat 4ct + 1 1/4 (4×5) 3rds: Metcon (No Measure) 4ea Front Rack Reverse Lunge 20 Banded Good Mornings 1 Weighted Leg Blaster
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May 22

Gulfport CrossFit – CrossFit Weightlifting -3x3pos Power Clean -3×5 Clean from floor -3×5 Clean pull (heavy) 10rds: Metcon (Calories) 12 Deficit Push Ups (45/25) :30 Row or Bike
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May 20

Gulfport CrossFit – CrossFit Desforges (Time) 5 Rounds for time: 12 Deadlifts, 225# 20 Pull-ups 12 Clean and Jerk, 135# 20 Knees-to-ElbowsIn honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on May 12, 2010To learn more about...
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May 19

Gulfport CrossFit – CrossFit Metcon (Time) 3rds 8ea KB Snatch+ 8 Goblet Squat (53/35) 2min cardio, 2min rest -5min intermission- 3rds 8 Bench press (BW/.75BW) 2min cardio, 2min rest
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May 18

Gulfport CrossFit – CrossFit Mobility/ Recovery -Coach Stretching/ Dynamic Warm up Metcon (No Measure) 10min EMOM a) :40 Rope Waves b) 40 Sliding Mt Climbers -rest 3min- 10min EMOM a) 20 Slam Ball b) 10 Ring Dips
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May 17

Gulfport CrossFit – CrossFit Movement Prep -3×5 Strict Shoulder Press Push Press 4ct lower (4×4) Metcon (No Measure) 3rds :60 Wt Plank, 20 Plank Leg Slides, 10 Strict Hanging Leg Raise 3rds Med Ball hits
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May 16

Gulfport CrossFit – CrossFit Movement Prep EMOM 5: 3 Snatch balance/ OHS Pause Back Squat (4×5 w/ 4sec pause) Squat w/ a pause in the bottom 3rds: Metcon (No Measure) 6ea Front Rack Reverse Lunge 6 Barbell Good Morning 1 Leg Blaster
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May 15

Gulfport CrossFit – CrossFit Weightlifting -3×5 Hang Power Clean (below knees) -3x3pos Power Clean -3×5 Clean Pull Metcon (AMRAP – Rounds and Reps) AMRAP 12 (5-3-1) Toes to Bar Shoulder to Overhead (135/95)1round 5 T2B+5STO+3T2B+3STO+1T2B+1STO
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May 13

Gulfport CrossFit – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
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