Workout of the Day

SHRED July 25, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m bands- scap pull, subway, face pull, bent row, bully, 2x 5 ring rows 10 push ups 15 squats Metcon Metcon (Time) 50/25 – 40/20 – 30/15 – 20/10 – 10/5… Read more »

SHRED July 24, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200 Agile 8 Metcon Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-upsCASH OUT 30 sec hold -aletrnating x 4 each dead bugs plank

WOD-Monday July 24, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll Shoulders with lacrosse ball Run 200 2x 10 pull ups 10m Bear Crawl 10 Kettle bell swings 5 Kettle bell overhead squats (ea arm) 10 banded shoulder press ea arm Weightlifting… Read more »

SHRED July 21, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Tabata Jump Rope (DU’s if you have them) lacrosse ball for shoulders, legs with roller Metcon Metcon (Time) For Time (time cap 25 min) 5x 15 Push Press (ammo can style w/a… Read more »

SHRED July 20, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m – then Dynamic 1st baseman/Pigeon/arm circles Metcon Metcon (AMRAP – Reps) Tabata side shuffle (stay low, football stance) burpees mtn climbers lemon squeezers push ups Rotate after each elementSCORE total… Read more »

SHRED July 19, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 10x Burpees, Mtn Climbers, Jumping Jacks Wagon Wheel Plank Metcon Metcon (AMRAP – Reps) 2x w/ a partner 90 seconds each station, 30 sec to rest &rotate Tire Flips (together) Tire Jumps… Read more »

SHRED July 18, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 5 Squat Buy In – Agility Ladder Partner ArmsBehind back & pigeon on back Metcon Metcon (Time) For Time 10, 9…1 DB Front Squats (35/20) Supine Ring Rows (feet on… Read more »

SHRED July 17, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpNRope Warm Up /Arm Circles, Claps Runners Complex (Samson, Groiner, Hamstring, Pigeon) Metcon Metcon (AMRAP – Reps) I Go/U Go (1 minute On/Off) 3 Rounds for Reps Sandbag Prisoner Lunges Burpees Russian… Read more »