Workout of the Day

SHRED July 21, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Tabata Jump Rope (DU’s if you have them) lacrosse ball for shoulders, legs with roller Metcon Metcon (Time) For Time (time cap 25 min) 5x 15 Push Press (ammo can style w/a… Read more »

SHRED July 20, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m – then Dynamic 1st baseman/Pigeon/arm circles Metcon Metcon (AMRAP – Reps) Tabata side shuffle (stay low, football stance) burpees mtn climbers lemon squeezers push ups Rotate after each elementSCORE total… Read more »

SHRED July 19, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 10x Burpees, Mtn Climbers, Jumping Jacks Wagon Wheel Plank Metcon Metcon (AMRAP – Reps) 2x w/ a partner 90 seconds each station, 30 sec to rest &rotate Tire Flips (together) Tire Jumps… Read more »

SHRED July 18, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 5 Squat Buy In – Agility Ladder Partner ArmsBehind back & pigeon on back Metcon Metcon (Time) For Time 10, 9…1 DB Front Squats (35/20) Supine Ring Rows (feet on… Read more »

SHRED July 17, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpNRope Warm Up /Arm Circles, Claps Runners Complex (Samson, Groiner, Hamstring, Pigeon) Metcon Metcon (AMRAP – Reps) I Go/U Go (1 minute On/Off) 3 Rounds for Reps Sandbag Prisoner Lunges Burpees Russian… Read more »

SHRED July 14, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Animal Kingdom 30 Partner Wall Balls Down Dog/Spiderman/Pigeon Metcon Metcon (3 Rounds for reps) 3 Rounds for Reps FGB Style Mtn Climbers DB Thrusters (25/15) Flutter Kicks KBS( 53/35) Burpees RestCASH OUT… Read more »

WOD- Friday July 14, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Lacrosse Ball – Shoulder + piriformis 2x 10 Box Jumps 5 Hands-Only Inchworms (Plank walk out) 3 Skin-the-Cats Review Split-Jerk Weightlifting Split Jerk (1 RM (ok to use the rack))… Read more »

SHRED July 13, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpnRope Warm Up bands- subway, bully, face pulls, bent row 2x 5 pull ups 10 push ups 15 squats Metcon Metcon (4 Rounds for reps) Tabata Double Unders Sit Ups Push Ups… Read more »