Workout of the Day

SHRED Oct 2, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m share run with partner & medball Lacrosse ball shoulders, pigeon, groiner Metcon Metcon (Time) Partner WOD: Teams of 2 for time: 4 Rounds of: 200m Partner Waiters Walk (35/25#each), then:… Read more »

Saturday Partner WOD

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Rotate through 3 minutes each of: 1) Row (Moderate Pace) 2) Sampson, Couch, Pigeon Stretch 3) Jump Rope (Mixed) 4) Banded Shoulder 5) Roll Back, Hips, Legs Metcon (AMRAP – Reps) “Deuces… Read more »

Friday September 29, 2017

CrossFit PTC – WOD Warm-up Row 500 & Agile 8 (No Measure) Row 500 Agile 8 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 »

WOD September 23, 2017

CrossFit PTC – WOD Metcon Metcon (Time) Partner Saturday! 200m OH plate Carry/KB Carry (45/25) (53/35) 100 Goblet Squats (53/35) 200m OH plate Carry/KB Carry 100 Pris Lunges with plates (45/25) 200m OH plate Carry/KB Carry 100 KBS (53/35) 200m… Read more »