Workout of the Day

SHRED May 30, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m animal kingdom Metcon AbTastic (3 Rounds for reps) FGB Style (1min each station) 3x Russian Twist (44/26) Flutter Kicks (full kicks) Abmat Situps plank (on forearms, palms up) tea pots… Read more »

Memorial Day Murph

CrossFit PTC – WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,… Read more »

SHRED May 29, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 1000m banded stretches for hammies & shoulders Metcon Metcon (Time) 6x Row 250m 10 GHD 15 Pris Lunges 30/20 20 Floor Press 30/20

“Guardians of the Galaxy”

CrossFit PTC – WOD Metcon (5 Rounds for reps) Star-Lord – 3:30 Minutes 50m Shuttle Sprint 20 Sledgehammer Strikes 5 Over-the Hammer Burpees AMRAP of Hammer Overhead Lunges for remaining time Rest 3:30 Minutes btw each Guardian AMRAP Rocket –… Read more »

SHRED May 26, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope 2x runners complex/arm circles Metcon Metcon (Time) 3x Thru Run 200m 3 push ups 6 pull ups 9 Medball Cleans (20/14) 12 Parallette Jump Overs 15 box jumps 20… Read more »

SHRED May 25, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m shoulders with band Metcon Metcon (Time) Teams of 2 4 Rounds for Time of: 750m Row 35 Wall Balls (20/14) 25 Unison Situps 20 BurpeesPartner A rows 750m while Partner… Read more »

WOD MAY 25, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n rope warm ups Band pulls/stretch 2x w empty bar 8 good mornings 8 back squats 8 push press Metcon The CrossFit Total (Total Weight)

SHRED May 24, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 3x Bowling Rowing (for every m over 100 do 2x squats, + 5 push ups every rd) Roll shoulders & back Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 12 minutes:… Read more »

WOD May 24, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 1x thru A: Row 500m B: Lacrosse Ball back/shoulder smash C: Couch Stretch D: Hang Man E: Dislocates/Overhead squats with pvc/bar conga line style…When a finishes they move to B, b->c… start… Read more »