Workout of the Day

WOD September 23, 2017

CrossFit PTC – WOD Metcon Metcon (Time) Partner Saturday! 200m OH plate Carry/KB Carry (45/25) (53/35) 100 Goblet Squats (53/35) 200m OH plate Carry/KB Carry 100 Pris Lunges with plates (45/25) 200m OH plate Carry/KB Carry 100 KBS (53/35) 200m… Read more »

SHRED SEPT 22, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope W/U x 2 Lacrosse ball for shoulders 2x 10 wall balls 10 sit ups 10 push ups 10 pull ups Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-upsDU’s (3 to 1… Read more »

Saturday Partner WOD

CrossFit PTC – WOD Metcon (4 Rounds for reps) “Reach. Throw. Row. Go.” Teams of 2-4 5 Minute Stations 10 Weighted Sled Pull(135/75)/Flutter Kicks 20 Partner Wall Balls/Toes 2 Bar 20/16 Calorie Row/Ball Slams(20-30/10-20) 10 Farmers Carry Shuttle (35/20)/Sit-ups 2… Read more »

SHRED SEPT 15, 2017

CrossFit PTC – SHRED Metcon Warm-up Warm-up (No Measure) Run 400m Banded Shoulders 10 medball throws (chest, OH, lateral r&l, scoop) Metcon Game Changer 17.3 (AMRAP – Rounds and Reps) Ascending WOD AMRAP 9 minutes 10 m Shuttle Run 1… Read more »