ricthompson

Friday, December 15th, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m Banded Shoulders With a partner and med-ball 10 Chest passes 10 Overhead passes 10 Lateral passes 10 Scoop passes 10 Squat clean passes Review Shoulder Press Weightlifting Shoulder Press (Find… Read more »

Shred 2/15/2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Med Ball Throwing Drills:! -10 Chest passes! -10 Side passes! -10 Overhead passes! Samson Arm Circles Metcon Metcon (Time) For Time 50 squats 10 burpees 40 situps 10 burpees 30 lunges (alt)… Read more »

SHRED 12/14/2013

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 200m Run Lacrosse Ball for Shoulders Roll Legs and glutes Metcon Metcon (4 Rounds for reps) Teams of 2 5 Minute Stations of: 3 Battle Rope Burpees/ABMAT Situps 50 DUs/Parallette Pass-Through(no pu… Read more »

Wednesday, December 13th, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Foam Roller (Lower Back, Hips, Hamstings) Banded or Partner Assisted Hamstring Stretches 2x 10 KBS 10 Scapula Depressions (1s hold) 5 Box Jumps W/PVC Review Power Clean and Shoulder to… Read more »

SHRED 2/13/2017

CrossFit PTC – SHRED Warm-up () Metcon Metcon (Time) For Time 50 DU’s 15 GHD’s (Abmats 2 to 1) 15 floor press (35/25) 15 DB prisoner lunges (35/25) 40 DU’s 12 GHD’s (Abmats 2 to 1) 12 floor press (35/25)… Read more »

SHRED 12/12/2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll Legs/Shoulders w/LAX ball Run 200m Agility Ladder Metcon Metcon (AMRAP – Reps) For Reps 1 minute of: MedBall cleans (20/14) Burpees Toes to Bar then rest 1 minute 2 minutes of:… Read more »

Monday, December 11th, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump Rope 150 singles, 50 DUs or attempts 2X Through 2 minute stations of: Banded shoulders (front rack, pulls, etc) 10 Wallballs + 5 Hands Only Inchworms Foam Roller (upper back, lats,… Read more »