Workout of the Day

SHRED Jan 17, 2018

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll Legs/Shoulders w/LAX ball Run 200m Agility Ladder Metcon Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 60 Double Unders (2:1 Singles) 14 Over-the-Box Burpees 14 One Arm KB Thrusters (35/25)… Read more »

SHRED Jan 16, 2018

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Roll legs/shoulders Metcon Metcon (AMRAP – Reps) w/a partner 5 Minute Stations of: Tire Flip + Jump (together) Partner Wall Ball (20/14) Calorie Row (split time as desried) 50 m… Read more »

SHRED Jan 15, 2018

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Med Ball Relay Banded Shoulders- face pull, bully, scap, bent row, dislocates, pull aparts Metcon Metcon (Time) In Teams of 7 For Time, Complete 7 rounds of: 7 Ball Slams (30/20#) 7… Read more »

WOD Saturday, January 13, 2018

CrossFit PTC – WOD Metcon Metcon (5 Rounds for reps) Partner WOD 4 minute Stations I go-U go 1 minute rest between stations 50 m Sled Pull 45/25 DB Power Snatch 50/30 KB Frt Rack Lunges 53/35 V-ups Burpees

SHRED January 11, 2018

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Agile 8 Metcon Metcon (3 Rounds for reps) 3x 1 Minute Stations of: Battle Ropes Slam Balls (30/20) GHD Situps Knees to Elbows Sandbag Squats Rest Transition time 15 seconds