ricthompson

Saturday Partner WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Kettle Cooked” AMRAP 30 Teams of 2 Complete: 1000/700m Row 100 KB Deadlifts (53/35) 100m KB Overhead Carry 100 KB Front Rack Lunges 100 Russian KBS Rx+=… Read more »

Shred- April 20, 2018

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) save Not so Filthy Fifty (TimeCap) (Time) 50 box jumps (24/20)(4 min) 50 Jumping pull ups (8 min) 50 Kettle Bell swings (35/26)(12 Min) 50 Prison Lunge (16 min)… Read more »

Shred-April 19, 2018

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) WARM UP 200m Run MOBILITY Lacrosse Ball for Shoulders Roll Legs and glutes Metcon Metcon (AMRAP – Reps) Teams of 2 5 Minute Stations of: 3 Battle Rope Burpees/ABMAT… Read more »

WOD Thursday, April 19, 2018

CrossFit PTC – WOD View Public Whiteboard Weightlifting Shoulder Press (Find 3 RM for the day) Metcon Metcon (Time) Complete 3 RFT: 20 Push Press (95/65) 25 DB Weighted Sit-ups (35/20)* 30/20 Calorie Row *Place DB on chest Rx+= (135/85);… Read more »

Shred -Tuesday 4-17-18

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Roll Legs/Shoulders w/LAX ball Run 200m Agility Ladder Review Med Ball Cleans Gymnastics Rope Climb (Work on Rope Climb Basics- progressions/scaling) Metcon Metcon (3 Rounds for reps) For Reps… Read more »

Shred- Monday 4-16-18

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic Bandy Pulls Bully, Subway, Scap, Face, Bent row Metcon Baby Barbara (Time) 3 Rounds for Time: 20 Pulls Ups 30 Push Ups 40 Situps 50 Squats Rest 3… Read more »