Workout of the Day

WOD May 23, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n rope warm up Dynamic warm up Metcon Metcon (Time) 5 Rounds for time Run 600m 15 pull ups 30 push ups(everytime you break on pull ups/push ups do 10 squats)… Read more »

SHRED May 23, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll legs & back 5 min then 3x run 200m, 5 box jumps, 10 kb deadlifts Metcon Metcon (Time) Partner WOD 5 Rounds for Time 36 Alternating Jumping Squats (See-Saw Style) 36… Read more »

SHRED May 22, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800 Animal Farm 2x Bear Fwd & Bkwd, Crab, Inchworm, Spiderman Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 10 Minutes of: 3 DB Front Squats (45/25) 5 Ring Dips… Read more »

“Crispy Kettle Chips”

CrossFit PTC – WOD Metcon (AMRAP – Reps) Teams of 4-8 18 Minute AMRAP of: KBS Ladder* 40 Double Unders (1:1: Singles) *Men’s RX = 26-35-44-53#; Women’s Rx = 18-26-35-44#; Scaled = 13-18-26-35# Rx+=35-44-53-70# (M); 26-35-44-53# (W). Teams will split,… Read more »

SHRED May 19, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Agile 8 Metcon Metcon (Time) 18-15-12-9-6-3 DB Push Press (35/20) Slam Ball (30/20) Box Jumps (24”/20”)Cash Out: 50 partner leg throws

WOD May 19, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll back and legs + hamstring stretch = 6 min 200m Run Agility Ladder and box jumps 10m inch worm 10m walking lunge 10m bear crawl Metcon 1-Mile Run (Time) Max Effort… Read more »

SHRED May 18, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 5 Squat Buy In – Agility Ladder Partner Arms Behind back & pigeon on back Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 5 Pull Ups 10 MedBall… Read more »

WOD May 18, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 250 bandy shoulders 2x 10 Empty Bar Thrusters 10 Push ups 10 Pull ups 15 GHD Sit ups Weightlifting Shoulder Press 20 Min EMOM A: Shoulder press 3 @ 75% B:… Read more »

SHRED May 17, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 1000m 2x Bear fwds/bkwrds, crab, spiderman, inchworm 2x 15 GHD’s Metcon Metcon (4 Rounds for reps) 4 rounds 2 minute running clock Row 250m Then as many Wall Balls as possible… Read more »