Workout of the Day

Monday, December 4, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll Shoulders/Back/Piriformis 2x with empty bar 5 Snatch Grip Deadlift (head up, verticle torso) 5 Hang Muscle Snatch (no knee rebend, snap bar overhead) 5 BTN Push Press 5 Snatch… Read more »

Saturday Team WOD

CrossFit PTC – WOD Metcon Metcon (AMRAP – Reps) Teams of 4 5 min each station/ 2 min rest between A: Truck push B: Slam ball throw and run (15#/10#) C. Boulder Shoulder D. Sled Pull/push E. Sand bag shuttle… Read more »

SHRED Dec 1, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Relay Shuttle Run! 4 Rounds! 5 Meters! 10 Meters! 15 Meters 1st Baseman Fire Hydrant Metcon Metcon (AMRAP – Reps) 4 Sets of 3 Min on, 1 min off Sets 1 &… Read more »

Thursday November 30, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Foam Roll IT bands, Quads, adductors Dynamic Warm up 10m Each of: High Knees Butt Kickers Inside Tap Outside Tap A-Skip + B-Skip Knee Hug, Lunge, Toe Point, Thoracic Reach Frankensteins Carioca… Read more »

SHRED Nov 29, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpN Rope Agile 8 Metcon Metcon (Time) 10, 9……1 KB Deadlift (70/53) T2B KB tea pots (10, 9…1 each side) 44/26CASH OUT Coaches Core Choice for Time

SHRED Nov 28, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m Dislocates,roll spine shoulders 2x 10 db thrusters, 10 push ups, 10 squats Metcon Metcon (Time) 3 rounds for Time 50 du’s run 400m 15 db thrusters 25/15