Workout of the Day

Saturday Partner WOD

CrossFit PTC – WOD Metcon (AMRAP – Reps) “Plethora of Fun” Teams of 4 5 Minute Stations/2 Minutes Rest Between Stations 10 Tire Flips/Seated Sled Pulls 20/17 Cal Row/ Overhead MB Sit-ups (16/10) 30 KBS (53/35)/Box Jumps (24/20) 40 Jumping… Read more »

SHRED July 7, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Bear Crawl fwd/bkwd, Inchworm, crab, Dislocates & halos with bands or pvc Metcon Metcon (3 Rounds for reps) 8 min each round w/ a partner Round 1: Run from one end of… Read more »

SHRED July 6, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N ROPE Warm Up x2 Bandy stretches for shoulders Metcon FGB SHRED STYLE (AMRAP – Reps) FGB Shred Style 3x Wall Balls (20/14) KB Deadlift (70/55) Box Jumps (24/20) DB Push… Read more »

SHRED July 5, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agility Ladder x 5 Samson, Groiners, Hamstring, Pigeon Metcon Metcon (Time) Row 1000m 50 abmat situps rest 15 sec Row 800m 40 abmat rest 15 sec Row 600m 30 abmat… Read more »

Wednesday July 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 »

July 4, 2017

CrossFit PTC – WOD Announcements Warm-up (No Measure) CrossFit PTC is closed today in observance of the 241st Anniversary of the Independence of the United States of America. Today’s WOD: Read the Declaration of Independence aloud to a loved one…. Read more »

Saturday Team Wod

CrossFit PTC – WOD Metcon (AMRAP – Reps) “Odd Man Out” Teams of 3-4 AMRAP 20 Minutes Odd Man Out = 200m DB Farmers Carry (35/20) Rest of Team AMRAP of: 25 Unison Sit-ups (arms locked) 25 Alt. Unison Lunges… Read more »