Workout of the Day

Shred May 2, 2018

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Run 800m Arm Circles Down Dog/Up Dog Band Pulls Gymnastics Metcon (No Measure) EMOM 15: 1: Hand Stand Hold (20-30s) or 2-3 kick ups 2: 3 Rope Climbs /work… Read more »

Shred- Tuesday May 1, 2018

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Jump N Rope Dislocates,roll spine shoulders Animal Kingdom Weightlifting Metcon (No Measure) 3x 8 Dumb bell clean and jerk (ea hand) rest 1 Min 8 Bulgarian Split squats (… Read more »

Shred April 30, 2018

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m Bandy shoulders Bar hangs (shoulder stretch) Hamstring/Hip stretch 2x 5 Squats 5 Push ups Gymnastics Metcon (No Measure) EMOM 20 Min 1 = 10 Pull-ups/ Work on pull… Read more »

Saturday WOD April 28, 2018

CrossFit PTC – WOD View Public Whiteboard Warm-up Group Warm up Metcon Metcon (4 Rounds for reps) 5 minute stations With a partner 3 burpee Battle Ropes/Abmat Situps 50 DU’s/Paralette Pass thru Row 200m/Russ Twists (35/26) Run 100m/Pull Ups Rest… Read more »

Shred – Friday April 27, 2018

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Agility Ladder Couch/Pigeon/frt rack mobility Weightlifting Metcon (No Measure) 4 Rounds 15 Banded Hug a tree 8 Tricep extension (Floor, dumb bell) 8 Floor press (dumb bell) Rest 1… Read more »

Shred- Wed April 25, 2018

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Roll Legs/Shoulders w/LAX ball Run 200m Agility Ladder Weightlifting Not for time= qualtiy reps Metcon (No Measure) 5 Rounds 8 Dumb bell Shoulder Press (as heavy as possible) 5… Read more »