Workout of the Day

Saturday Partner WOD

CrossFit PTC – WOD Metcon (AMRAP – Rounds and Reps) “Two to Tango” Teams of 2 AMRAP 10 5 Deadlift (185/135) 5 Athletic Burpees Rest 5 Min AMRAP 10 150m Row 15 ABMAT Sit-ups Rx+ = Deadlift (225/155) Rx Masters… Read more »

SHRED Oct 13, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Warm Up (1x thru) Groiner/Down dog/pigeon pose Animal Farm Metcon Metcon (AMRAP – Reps) 4 Rounds In 2 Min: 50 doubles (buy in) Then AMRAP Wall balls (20/14) Rest… Read more »

SHRED Oct 12, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m banded scap pulls/face pulls 10 Dislocates/10 pipe rolls each direction 5 Ninja roll ups 10 perfect overhead squats (PVC against the wall) 10 clapping push ups Metcon Metcon (Time) 3… Read more »

SHRED Oct 10, 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 (5 Rounds for reps) Tabata Squats DB push press (35/25) Mtn Climbers Floor Press (35/25)… Read more »

WOD-Tuesday October 10, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 100 singles 40 doubles Agile 8 (No Measure) Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back straight) Groiner (10x each side) Frog Jumps (10x) 1st Baseman (x2 each side)… Read more »