Workout of the Day

Shred – April 23, 2018

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Run 200m down dog/spiderman/pigeon 10 ninja roll ups Weightlifting EMOM 10 Min Odd: Weighted Step-ups (10 Alternating Dumb bell weighted Step ups) Even: Turkish Get Up (4 (2 ea… Read more »

WOD – Friday, April 27, 2018

CrossFit PTC – WOD View Public Whiteboard Weightlifting Split Jerk (Find 1 RM for the day) Metcon Metcon (4 Rounds for reps) Tabata (8 Rds Each) HSPU KBS (53/35) Ring Dips Sit-ups 1 Min Rest Btw Movements

Saturday Partner WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Kettle Cooked” AMRAP 30 Teams of 2 Complete: 1000/700m Row 100 KB Deadlifts (53/35) 100m KB Overhead Carry 100 KB Front Rack Lunges 100 Russian KBS Rx+=… Read more »

Shred-April 19, 2018

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) WARM UP 200m Run MOBILITY Lacrosse Ball for Shoulders Roll Legs and glutes Metcon Metcon (AMRAP – Reps) Teams of 2 5 Minute Stations of: 3 Battle Rope Burpees/ABMAT… Read more »

Shred- April 20, 2018

CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) save Not so Filthy Fifty (TimeCap) (Time) 50 box jumps (24/20)(4 min) 50 Jumping pull ups (8 min) 50 Kettle Bell swings (35/26)(12 Min) 50 Prison Lunge (16 min)… Read more »