#WODoftheWEEK 8.14.2017


If you live up and around the Seacoast of New Hampshire, go see our friends at The Port. Portsmouth, NH's premier CrossFit gym and full of good, amazing people, in an awesome city.

crossfit the port

They've got amazing workouts, an awesome facility and a super tight community who are always doing stuff from beach WOD's, to nights out, to day trips into the mountains, lakes, and so much more. Plus, their head coach, Justin, is an awesome guy. Really supportive, and super creative with his community, coaching, and programming. Definitely, drop in and meet their awesome community. 

Not to mention, their website kicks ass. I've only had the pleasure of dropping in there one time, but plan on being there a lot more. Especially since Ashley coaches there. Anyway, they have sick murals on the wall - wait - shit stop rambling, they're bringing us the #WODoftheWEEK this week. So, here it is without further a due.


  • 50 pull-ups

  • 400m run

  • 20 DB squat cleans (53/35#)

  • 800m run

  • 20 DB squat cleans

  • 400m run

  • 50 pull-ups

Looks like a good one. I'm going to save this one for later this week and post my time in the comments when I get to doing this workout, but in the meantime, if you need help with dumbbell cleans, watch the video from CrossFit.com below. 

KEYS TO SUCCESS - space the pull-ups into even sets. If you can do butterfly pull-ups, definitely do them in sets of 10? Or go ham and try to get 15-20 done each time. Also, pace the squat cleans into manageable sets. No need to break yourself trying to do them unbroken. I'd say definitely do them in at least two sets, but everyone knows their body best, and the key is to get a good workout while moving efficiently and with as little breaks as possible. Scale if you need to, of course! 

That's it for now, big shout out to CrossFit The Port (who has much more than just CrossFit!) for letting us share their awesome programming. Definitely go in and see them this summer and fall!

And check out their 'Lumberjack' competition happening at the end of September on the link here.