Workout of the Day

SHRED June 5, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Roll legs/shoulders Metcon Metcon (AMRAP – Reps) w/a partner 5 Minute Stations of: Tire Flip + Jump (together) Partner Wall Ball (20/14) Calorie Row (split time as desried) 50 m… Read more »

WOD- Monday June 5, 2017

CrossFit PTC – WOD Warm-up Run 400m then Agile 8 (No Measure) Run 400m 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 »

Carry Your Burden

CrossFit PTC – WOD Metcon (Time) Dynamic Warmup Teams of 2 for time: 1 Mile Team Run 800m Team “Log” Carry (135/95/75#) 400m Team Farmers Carry (135/95/75#) 200m Sled Pull (135/90/45#) Rx+= With Vest (20/10), Atlas Stone for log and… Read more »

SHRED June 2, 2017

CrossFit PTC – SHRED Warm-up Metcon Warm-up (No Measure) Row 1000m roll 5 min Med ball throwing drills with partner chest pass overhead squat chest pass r side l side Game Changer 15.2 (AMRAP – Rounds and Reps) AMRAP 8… Read more »

WOD June 2, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 1000m roll 5 min Med ball throwing drills with partner chest pass overhead squat chest pass r side l side Metcon Game Changer 15.2 (AMRAP – Rounds and Reps) AMRAP 8… Read more »

SHRED June 1, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope W/U x 2 Lacrosse ball for shoulders 2x 10 wall balls 10 sit ups 10 push ups 10 pull ups Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-upsRX+ GHD’s

SHRED May 31, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Agile 8 Metcon Metcon (AMRAP – Reps) 3x 1 Minute Stations of: Battle Ropes Slam Balls (30/20) GHD Situps Knees to Elbows Sandbag Squats Rest Transition time 15 seconds

WOD- Wednesday May 31, 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 »