Sunday- 8/8


Come join Coach Ashley at the PHS Track on Tuesday 8/10 at 5:15 p.m. for the day’s WOD! The workout will be the same at the track as in class during the day, with the 5:15 p.m. class at the gym still available as an option as well. Register using Wodify if you’re planning to come to the track. Looking forward to a change in scenery and some fun and sweaty running intervals!

The Port – CrossFit


Warm-up (No Measure)

2 Rounds:

10 Air Squats

10 Floor Scrapers

5 Push-Up to Toe Touch Both Sides


2 Rounds :

10 Narrow Stance Air Squats

10 Ring Rows


2 Rounds:

10 Alt. Cossack Squats

10 Kip Swings or 5 Kipping Pull-Ups

Extended Warm-up

Metcon (No Measure)

Skill Practice (10 min):

Kipping Bar MU and Pistol Squat Progressions.


Metcon (AMRAP – Rounds and Reps)


10 Ring Rows

15 Push-Ups

20 Air Squats

Rest 1:00


8 Pull-Ups

12 Hand Release Push-Ups

16 Goblet Squats (53/35)

Rest 1:00


6 Bar Muscle-Ups

9 DB Floor Press (53/35)

12t Pistol Squats
Pick up where you left off after each minute rest.

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