Workout of the Day

WOD- Friday July 14, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Lacrosse Ball – Shoulder + piriformis 2x 10 Box Jumps 5 Hands-Only Inchworms (Plank walk out) 3 Skin-the-Cats Review Split-Jerk Weightlifting Split Jerk (1 RM (ok to use the rack))… Read more »

SHRED July 14, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Animal Kingdom 30 Partner Wall Balls Down Dog/Spiderman/Pigeon Metcon Metcon (3 Rounds for reps) 3 Rounds for Reps FGB Style Mtn Climbers DB Thrusters (25/15) Flutter Kicks KBS( 53/35) Burpees RestCASH OUT… Read more »

SHRED July 13, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpnRope Warm Up bands- subway, bully, face pulls, bent row 2x 5 pull ups 10 push ups 15 squats Metcon Metcon (4 Rounds for reps) Tabata Double Unders Sit Ups Push Ups… Read more »

Wednesday July 12, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 150 Singles, 40 DUs, 1 Triple Under Roll Back/Hips/Legs 2X 10 KBS 5 Strict Pullups (Alternate Grips) 10 Clapping Pushups Review Pendlay RowGlen Pendlay on the Pendlay Row: https://youtu.be/ZlRrIsoDpKg Weightlifting Pendlay Row (find… Read more »

SHRED July 12, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200 m Dynamic Arm Circles Runners Complex (Samson, Groiner, Hamstring, Pigeon) Metcon WBBC Baseline (Time) 400m Run 40 squats 30 sit ups 20 push ups 10 burpeesScore 1st time Cash Out… Read more »

Tuesday July 11, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 Minutes to Roll Upper Back/Lats Row 500 Dislocates/Halos + Hangmans 2x – All with Snatch Grip 8 Empty Bar Behind-the-Neck PP 8 Empty Bar OHS 5 Empty Bar SOTS Press (BTN-… Read more »

SHRED July 11, 2017

CrossFit PTC – SHRED 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 »

Monday July 10, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Dynamic Warmup then 1-Mile Test Run for Time Sub = 2000m Row for Time Sub2 = 3mile assault bike 1-Mile Run (Time) Max Effort 1-Mile Run 2k Row (Time) Max Effort 2k Row 3… Read more »

SHRED July 10, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Couch/Pigeon Metcon Metcon (AMRAP – Reps) In Teams of 2! 90 sec. per station for Max Reps, Rest 30 Seconds, Only 1 Partner working at a time! -Squats! -Burpees! -Kettlebell Swings!… Read more »