WOD- June 1, 2016

CrossFit PTC – WOD

Warm-up

Row 500 & Agile 8 (No Measure)

Row 500

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) or Sampson
Power Clean Review

Weightlifting

EMOM- 10 min

Min 1,3,5,7,9 (3 Back squats

Min 2,4,6,8,10 (2 power cleans)

A: Back Squat (3-3-3-3-3 @ 75-80 (add 5# to last))

B: Power Clean ( 2-2-2-2-2 @80% (add 5# to last))

Metcon

4 rounds

Row 500m

Rest 3 min

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

SHRED 06/01/2016

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Jump N Rope

Dislocates,roll spine shoulders

Animal Kingdom

Metcon

Metcon (No Measure)

Choose Either ‘Lil or Large

Cash Out if time 50 Partner Leg Throws

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

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

WOD- May 31, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump -n – Rope warm up- then 30 doubles

Roll upper back, Banded bully stretch

Arm Circles

2x

10 Ball slams

10 Wall balls

30 second hold ring support

Weightlifting

Teach/review lifts.

Goal is to add weight, and not take weight off. You should be able to 3x Push Press your 1RM Shoulder Press, you should also be able to 5RM Push Jerk your 3RM Push press.

Shoulder Press (1-1-1-1-1)

Push Press (3-3-3-3-3)

Push Jerk (5-5-5-5-5)

SHRED 05/31/2016

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

500m row

Bandy Pulls

Bully, Subway, Scap, Face, Bent row

10m Bear Crawl fwd

10m Bear Crawl bkwd

5 push ups + 5 clapping push ups

Metcon

Metcon (4 Rounds for reps)

4 rounds for Reps

Tabata

Row

Rest 1 min

Lunges

Rest 1 min

Sit up

Rest 1 min

DB Push Press (35/25)
If time Max plank hold

Memorial Day – 5/30/2016

CrossFit PTC – WOD

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here