Workout of the Day

SHRED 12/11/2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Bandy Pulls Bully, Subway, Scap, Face, Bent row Metcon Baby Barbara (Time) 3 Rounds for Time: 20 Pulls Ups 30 Push Ups 40 Situps 50 Squats Rest 3 min

SHRED Dec 8, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Animal Farm Metcon Metcon (AMRAP – Reps) Partner WOD I go/You go style 20 min AMRAP 20m Farmer’s Carry 7 DB Frt Squats 20m Farmer’s Carry 7 DB push press… Read more »

SHRED Dec 7, 2015

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m Roll Legs & Shoulders w/Lacrosse Ball 2x 10 pull ups 10 push ups 10 squats Metcon Crazy 10 (AMRAP – Rounds and Reps) 10 minute AMRAP Row 10 calories 10… Read more »

Thursday, December 7th, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 3-Min Jump Rope (singles/doubles/mix) Banded Shoulder Stretches 2x 10 Light DB Snatch (5-L/5-R) 8 Pullups (Strict if you have them or Iso-holds and release) 5 Box Jumps Review rope climb technique Gymnastics… Read more »

SHRED Nov 6, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Runners Complex/Arm Circles Teach Movements Metcon Metcon (2 Rounds for reps) For Reps 2 Rounds FGB Style: Wall Ball / Wall Sit (RX: 20/14) Push up / Plank Sit Up /… Read more »

Wednesday, December 6th, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll shoulders/Back/Piriformis Burgener for Clean & Jerk w/PVC 2x with empty bar 5 Clean Deadlift (head up, verticle torso) 5 Hang Muscle Cleans (no knee rebend, snap elbows through) 5… Read more »

SHRED Nov 5, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Dislocates,roll spine shoulders Animal Kingdom Metcon Pimpin Annie- (Time) 50 Double unders 50 push ups 40 Double unders 40 push ups 30 Double under 30 push ups 20 Double… Read more »

Tuesday, December 5th, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll back/legs/piriformis/IT/adductors Sampson/Pigeon/Hamstring 2x Run 200 5 Pullups 10 Box Jumps 15 Air Squats 20s Hand Stand Hold Weightlifting Back Squat (5 RM for the day, then drop sets) Work up to… Read more »

SHRED Dec 4, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 800m run Bandy Pulls Bully, Subway, Scap, Face, Bent row 2x 10m Bear Crawl fwd 10m Bear Crawl bkwd 5 push ups + 5 clapping push ups 30 sec ring support hold… Read more »