ricthompson

Saturday Partner WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (3 Rounds for reps) “Fight Gone Ab” Teams up to 5 3 Rounds of: SDLHP (75/45) Sit-ups Push Press (75/45) Russian KB Twists (35/26) Box Jumps (20″) Rest Rx+= (95/65)

SHRED Feb 16, 2018

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Run 200 Roll Shoulders/Back/Legs Banded Shoulder Stretches 1X 10 KBS Bear Crawl 10m 10 Wall Balls Reverse Bear Crawl Metcon Game Changer Challenge 16.1 (AMRAP – Reps) AMRAP 10… Read more »

SHRED Feb 15, 2018

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agility Ladder x 5 Samson, Groiners, Hamstring, Pigeon Metcon Metcon (Calories) Row Ladder for Calories 5 min rest 1 min 4 min rest 1 min 3 min rest 1 min… Read more »

SHRED Feb 14, 2018

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Bear Crawl fwd/bkwd, Inchworm, crab, Dislocates & halos with bands or pvc Metcon Metcon (AMRAP – Reps) 8 min each round w/ a partner Round 1: Run from one end of the… Read more »

Shred Feb 13, 2018

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agility Ladder x 5 Samson/Couch/Pigeon Metcon Metcon (Time) 3 x 30 set Unbroken Wall Balls10 Minute time cap 
*rest as needed between sets. Any set under 30 UB reps does… Read more »