WOD July 1, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 750

Roll/Stretch Hammies/Low back

2x

10 Reverse hypers

15 GHD Sit ups

10 Good mornings

10 Kettle Bell Swings

Weightlifting

Deadlift (Deadlift – 5-5-5-5-5 @ 70%)

Metcon

Metcon (3 Rounds for reps)

Tabata Intevals

Power Snatch (95/65)

Hip extension

Front Squat (95/65)

Do 8x tabata intervals for each movement

rest 1 min between

SHRED 7/1/16

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Row 500m

shoulders with band

Metcon

Metcon (Time)

Teams of 2

4 Rounds for Time of:

750m Row

35 Wall Balls (20/14)

25 Unison Situps

20 Burpees
Partner A rows 750m while Partner B does 35 wall balls.

When both are completed move to the situps and complete in unison,

then split the reps for burpees however you want.

Once round is completed the Partner who

rowed first is now completing the wall balls

while the other row

WOD June 30, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump n Rope Warm up

Bandy Pulls

Bully, Subway, Scap, Face, Bent row

2x

10m Bear Crawl fwd

10m Bear Crawl bkwd

5 push ups + 5 clapping push ups

10 squats

Weightlifting

Bench Press (Bench Press 8-8-8-8-8 @ 60%)

Metcon

Metcon (4 Rounds for reps)

4 rounds

In 3 minutes

Row 300/250

As many rounds as possible:

6 Toes to bar

6 Overhead squats @ 95#/65#

Rest 2 minutes

SHRED 6/30/16

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 400m

Roll shoulders & back

Junk yard dog

2 rounds:

5 pullups

10 pushups

15 squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes:

7 Burpess

7 KBS (53/35)

200 m Run
Cash Out:

50 unbroken situps

WOD June 29, 2016

CrossFit PTC – WOD

Warm-up

Run 400m – Dynamic Warm Up (No Measure)

Run 400

Dynamic Warm up

Weightlifting

Hand stand/ Hand stand walking

Metcon

Metcon (AMRAP – Reps)

A Different Fight Gone Bad:

1 minute of each station

GHD Sit up

Row (calories)

Kettle Bell Swings

Wall ball (20#, 10’/ 14#, 9′)

Pull Up

Rest