ricthompson

Friday, December 29, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 100 Singles/50 DUs Roll Legs, Back/Piriformis + Couch/Pigeon 2x 2 Wall Climbs 5 Pull-ups 5 Broad Jumps (land in squat) Weightlifting Front Squat (3X10 @ 55-60% of 1RM) For all reps, do… Read more »

SHRED December 28, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 1000m 2x Bear fwds/bkwrds, crab, spiderman, inchworm 2x 15 GHD’s Metcon Metcon (AMRAP – Reps) 4 rounds 2 minute running clock Row 250m Then as many Wall Balls as possible –… Read more »

Wednesday, December 27, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll Back/Hips/Shoulders Hamstring Stetches (Coaches Choice) 2x 8 Box Jumps 10 KBS 12 Wall Balls Weightlifting The CrossFit Total (Total Weight) Cash Out if time available Metcon (Time) 3 Rounds… Read more »

SHRED December 26, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Dislocates,roll spine shoulders Animal Kingdom Metcon Metcon (AMRAP – Reps) Tabata: Bulgarian Split Squat on 20/24″ box (alt legs ea round) Sit ups KBS 53/35 DU’sStay on each element… Read more »

Tuesday, December 26, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Dynamic Warm Up 20m Each of: High Knees Butt Kickers Inside Tap Outside Tap A-Skip Knee Hug, Lunge, Toe Point, Thoracic Reach Frankensteins Carioca Step L and R Jumping Jack Shuffle L… Read more »

SHRED

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Agility Ladder Couch/Pigeon/frt rack mobility Metcon Metcon (AMRAP – Reps) Partner WOD 20­min AMRAP: 3 x DB Front Squat @ 40/25 # (no racks) 3 x Burpee Over-the-Box (Can sub regular burpees)… Read more »

SHRED December 21, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Runners Complex/Arm Circles Teach Movements Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP: 4 Wall climbs + push up 8 Lateral Ball Slams (35/20) Rotate left and right side… Read more »