Workout of the Day

SHRED AUG 8, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m Agility Ladder 3 – (bear crawl back, broad jump back, crab walk back) runners complex Metcon Metcon (AMRAP – Rounds and Reps) 6 rounds 3 min ON 1 min Off… Read more »

WOD- Monday 8/7/17

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 100 Singles + 50 DUs + Triple Banded Shoulders 1x 5 Pushups 5 Diamond Pushups 5 Hands Wide Pushups (outside shoulders) 10m Forward Banded Walks + 5 Squats 10m Reverse Banded Walks… Read more »

Saturday Team WOD

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Your Choice – Run 800, Row 1000 or 5 minutes of jump rope Then as a group: 20 Jumping Jacks 5 Hands-Only Inchworms Cobra/Down Dog Sampson Stretch Each Leg Pigeon Pose Each… Read more »

SHRED Aug 4, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m down dog/spiderman/pigeon 2x 5 ninja roll ups 8 db thrusters 12 good mornings Metcon Metcon (Time) Partner WOD Run 2 miles (alternate every 400m, you will do it 8x) 300… Read more »

SHRED Aug 3, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Agility Ladder Drills 30 Partner Wall Balls Dislocates & Halos Partner Pigeon & Squats Metcon Metcon (Time) 5 Rounds For Time 200M run 5 Jumping Pull-Ups 10 Wall Ball 50 DU’sCASH OUT… Read more »

SHRED Aug 2, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Med Ball Throwing Drills:! -10 Chest passes! -10 Side passes! -10 Overhead passes! Samson Arm Circles Metcon Metcon (AMRAP – Reps) Sets 1, 3! 5 min On 2 min Off 100m run!… Read more »

WOD- Wednesday August 2, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 150 Singles, 40 DUs, 1 Triple Under Bandy shoulders 2x 10 Kettle bell swings 10m bear crawl 10 Ball slams 10m bear crawl backwards 5 goblet squats Weightlifting Bench Press (50/5,60/3,70/2,75/1,80/8+) Max… Read more »

SHRED Aug 1, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 300m Couch/Pigeon/calves/ball for shoulders Metcon Shred Double Trouble (Time) For Time: ROW 2K 200 Double Unders Run 2 miles 30 minute time cap