Tuesday December 1, 2015

CrossFit PTC – WOD

(No Measure)

Row 750

Banded Scap pulls, face pull, bent rows, banded bully

2x

10 pull up

30 Sec ring support

25 Sit up

Burgener

A: Power Clean (3/55, 3/65, 2/75, 2/75, 2/80)

B: Shoulder Press (10-10-10-10-me 55%)

Go from A->B directly then rest 1:00

Beginners- Just power clean

**Teach DB PP for wod

Metcon (Time)

Partner (I go/U go)

5x

80m farmers carry (40m down/back)

12 Dumbell push press (2 bells)

35/25

Rx+ (44# KB/30# DB- Carry and PP)

Monday November 30, 2015

CrossFit PTC – WOD

(No Measure)

Jump -n- rope (5 min)

Banded bully, face pulls, banded scap pull

Two rounds:

3 Scap Pull, Strict Pull up, Kipping Pull up

3 Down dog push up, strict HSPU, kipping HSPU

3 wall washer squats, wall squats, squats

3 hanging leg raise, strict TTB, kipping TTB

(each is a progression, if you can’t do the

challenging version repeat the one you can)

Back Squat (10-10-10-10-10 @55%)

Rest 1 min between sets of 10

Adv/Int do 3 sets of

A-GHD situps (10)

B-Reverse Hyper (10)

time permitting

Pimpin Annie- (Time)

50 Double unders

50 push ups

40 Double unders

40 push ups

30 Double under

30 push ups

20 Double unders

20 Push ups

10 Double unders

10 push ups

Lil Pimpin Annie (Time)

50 Double unders

25 Push ups

40 Double unders

20 push ups

30 Double unders

15 push ups

20 Double unders

10 Push ups

10 Double unders

5 push ups

# Evil Ric

CrossFit PTC – WOD

Come celebrate Ric’s birthday with a WOD in his honor!

Metcon (AMRAP – Rounds and Reps)

Group Warmup

#Evil Ric

Teams of 2

28 Min AMRAP

Partner A:

AMRAP of

4 Deadlift (225/135#)

9 KBS (53/35)

11 Box Jumps (20″)

Partner B: 400m Sandbag Run

Saturday Heroes and Girls

CrossFit PTC – Barbell Club

(No Measure)

Dynamic Warm up

Band Shoulder Stretches

Burgener Warm Up

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here