Tuesday March 1, 2016

CrossFit PTC – WOD

(No Measure)

Row 1000m

Hamstrings with bands, spider man/pigeon

2x

5 perfect overhead squats against wall

5 ninja roll ups

5 reverse hypers

Back Squat (62.5/1, 70/1, 5(75/3))

Metcon (No Measure)

8 x 50m sprints

Monday February 29, 2016

CrossFit PTC – WOD

(No Measure)

Jump-n-rope warm up

Roller/Couch Stretch/Pigeon pose

3 Rounds of Cindy

5 Pull ups

10 Push ups

15 Squats

Ghost (6 Rounds for reps)

6 Rounds for points:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

Saturday 2/27/16- Group

CrossFit PTC – WOD

Metcon (5 Rounds for reps)

Teams of 4:

– Station 1:

40m shuttle farmers carry (35/25)

(yes there is no switch here…just keep rotating for 5 min)

– Station 2:

Box Jump (2 people)

Kettle bell swing (2 people)

– Station 3:

Calorie Row

Russian twist (45/25 plate)

– Station 4:

Seated sled pull

Floor press (40/30)

– Station 5:

Tire flip/jump

Sledge hammer swing

Each station is 5 min switch on 2:30

2 min transition between stations.

Friday February 26, 2016

CrossFit PTC – WOD

(No Measure)

Run 400m

Agility Ladder

Dislocates/pipe-roll

2x

8 pull ups

8 squats facing the wall

8 Overhead squats against wall (pvc)

8 Reverse hypers

Burgener Warm Up

Snatch (Find 1RM)

Clean and Jerk (Find 1RM)

Thursday February 25, 2016

CrossFit PTC – WOD

(No Measure)

Row 500

Hamstring Stretch/spiderman

2x

5 Ninja Roll ups

8 Empty Bar Thrusters

8 Reverse Hypers

Deadlift (7x 3@ 67.5)

Metcon (Calories)

4 rounds for calories

In 2 min:

25 Wall ball shots 20#/14#

Row as many calories as possible

Rest 2 min