Workout of the Day

WOD May 17, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 750m Dynamic warm up Warm up deadlift Metcon Metcon (Time) 4 Rounds Run 800m 15 Deadlift (225,155) 7 Over the bar burpees

WOD May 16, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs/Upper body= 5 min Jump n rope warm up Bandy Shoulders 2x 10 Kettle bell swings 10m Forward bear crawl 10 Wall balls 10m backward bear crawl Metcon Metcon (3 Rounds… Read more »

SHRED May 15, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Dislocates,roll spine shoulders Animal Kingdom Metcon Metcon (4 Rounds for reps) Tabata: Bulgarian Split Squat on 20/24″ box (alt legs ea round) Sit ups KBS 53/35 DU’s Stay on… Read more »

“Tip Your Waiter”

CrossFit PTC – WOD Metcon (Time) Teams of 2-3 for time 400m Slam Ball Waiters Run 50 Push-ups 75 ABMAT Sit-ups 100 Thrusters (75/45) 75 ABMAT Sit-ups 50 Push-ups 400m Slam Ball Waiters Run Rx+= GHD Sit-ups, 95/65 Thrusters, Ring… Read more »

SHRED May 12, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 10x Burpees, Mtn Climbers, Jumping Jacks Wagon Wheel Plank banded shoulder stretches Metcon Metcon (AMRAP – Reps) Partner WOD: 16 Min AMRAP of: 12 Toes to bar 24 Hand release push ups… Read more »

SHRED May 11, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Agility Ladder Couch/Pigeon/frt rack mobility Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 20¬≠min AMRAP: 3 x DB Front Squat @ 40/25 # 3 x Burpee Over-the-Box (Can sub regular burpees)… Read more »

WOD May 11, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m Agility ladder drills w/box jumps Bandy shoulders Burgener Warm Up Weightlifting Snatch (1 RM) Metcon Metcon (Time) 21-15-9 Overhead Squat (95/65) Pull up (Rx+ 115/75, CTB)