Wednesday- 12/15

Announcements

Christmas / New Year Schedule

Thursday 12/23 – Normal Schedule
Friday 12/24 – Christmas Eve – 7, 8, & 9am Only
Saturday 12/25 – Christmas Day – CLOSED
Sunday 12/26 – Normal Schedule
Friday 12/31 – New Years Eve – 7, 8, 9, 10am Open Gym, Noon
Saturday 1/1 – New Years Day – Normal Schedule

The Port – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Any Machine

Coach-Led Full-Body Mobility

+ Evolving BB Warm-Up

10-8-6

Deadlift – Hang Clean – Squat Clean

Strict Press – Push Press – Push/Split Jerk

Strength

Clean and Jerk (15 Min to Find a Heavy 1-Rep)

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Burn WOD

Metcon (Weight)

EMOM 24:

Min 1: 12 DB Step-Ups

Min 2: 12/10 Cal C2 Bike

Min 3: 1 Round of “Mini DB DT:”

9 Deadlifts + 6 DB Hang Cleans + 3 Push Press

Min 4: Rest

Rest 2:00

EMOM 6:

8-10 Up-Down Lateral Plate Hops


Travis

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