Saturday – 10/2


Wodify will be down from 3am – 3pm Sunday. Please register for Sunday classes Saturday night. Thank you!

The Port – CrossFit


Warm-up (No Measure)

On a 6:00 Clock..

3 Rounds:

20t Crossbody Mountain Climbers

5e Elbow to Instep

5 Up-Downs

10 Air Squats

Shuttle Runs in the Time Remaining


Partner Core Complex

Coach Amber’s Partner Core Work:

You go, I go, for 3-4 Rounds.

:30 Side Plank Left w/ Lax Ball Pass

:30 Side Plank Right w/ Lax Ball Pass

10 Partner Leg Throw Downs

20 Partner Pass Med Ball Sit-Ups


Metcon (Time)

Partner WOD Saturday!

800m Run*

80 Wall Balls

60 Push-Ups

40 Wall Balls

400m Run

40 Push-Ups

40 Wall Balls

20 Push-Ups

800m Run

*All the Runs are done together, but the WB and Push-Ups can be split however between partners, with only one person working at a time.


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