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

WOD

12 Days of GPX

Gulfport CrossFit – CrossFit 12 Days of GPX (Time) 1- Thruster 2- Shoulder to OverHead 3- Power Clean 4- Deadlift 5- V up 6- Box Jump 7- KB Swing 8- Knee to Elbow 9- Push Up 10- Pull up 11- Slam Ball 12- Burpee
READ MORE

Boom Box

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Amrap 15 20/15 cal Bike (row if needed) 20 Box Jumps (24/20) 10 Dead Lift (225/155) Core Strength 3rds: 60sec Wt Plank, 10 Strict T2B, 20 Seat Twist 3rds: 15 Rev Hyper, 15 GHD Sit up
READ MORE

Wiped Clean

Gulfport CrossFit – CrossFit Weightlifting EMOM 5: 5 Power Clean& Jerk Metcon (Time) Every 4min for 5rds 30 Air Squats 20/15 cal Row 7 Clean& Jerk (115/80)score is slowest timed round Individual Barbell Reverse Lunge 2x20steps (heavy)
READ MORE

Over and Out

Gulfport CrossFit – CrossFit Overhead Squat (Heavy 3) may be scaled to front squat, if needed Metcon (Time) 20 Power snatch (95/65) 20 Burpee Over Bar 20 Overhead Squat (95/65) 20 Burpee Over Bar 20 Squat Snatch Individual 3rds: 10 GH Raise, 20 GHD sit up, 10 Hip Ext, 20 BB...
READ MORE

Full Circle

Gulfport CrossFit – CrossFit Metcon (Time) 1500m Row 200 Double Unders 1mile RunMay be done in any order Back Squat (EMOM 5: 5 Reps) Heavier than Last week Individual Snatch w/ Pause 2×2, 2×2, 2×2 *increase after each 2×2
READ MORE

Saturday Partner Wod

Gulfport CrossFit – CrossFit Metcon (AMRAP – Reps) AMRAP 25: Partner Up 70/50 Cal Row, 70 Burpee Over Bar, 70 Power Clean (75/55) 60/40 Cal Row, 60 Burpee, 60 Clean (95/65) 50/35 cal Row, 50 Burpee, 50 Clean (115/80) 40/30cal Row, 40 Burpee, 40 Clean (135/95) 30/20cal...
READ MORE

Heart Break Kid

Gulfport CrossFit – CrossFit Weightlifting 4×15 Unbroken Dead Lift 3rds: Metcon (Time) 10 Front Squats (155/105) 20 Pull Ups 50 Double Unders Individual Every 2min for 5rds 25/18 Cal Row+ Max rep Kipping HSPU
READ MORE

Switch Gears

Gulfport CrossFit – CrossFit 8rds: Metcon (AMRAP – Reps) :20 on :10 off KB Swing (53/35) Bike Sit Ups Shuttle Sprints Core Strength 3rds: :60 Front Plank, 10 Strict T2B, 30 seated Twist 3rds: 15 Wt Sit ups, 20 Lying Leg Lift, 30 plank leg slides
READ MORE

Sky Hook

Gulfport CrossFit – CrossFit Hang Power Clean (Heavy set of 3) 3rds: Metcon (Time) 20 Hang power Clean (95/65) 20 Front Squats 20 Push press Individual 25min recovery bike or row
READ MORE