Saturday Partner WOD

CrossFit PTC – WOD

Metcon (Time)

“Triple Axel”

Teams of 2

One time through, complete 3 rounds of each triplet, relay style

3 Over-the-Bar Burpees

6 Single-Arm OH DB Prisoner Lunges (35/20#)

12 KBS (53/35#)

200m Team Sled Pull

3 Over-the-Bar Burpees

6 Deadlift (225,135#)

30 DUs (2:1 Singles)

400m Partner Run

3 Over-the-Bar Burpees

6 T2B

12 Wall Balls (20/14#)

200m Team Sled Pull

Rx+= 45/25# Lunges; 70/44# KBS; 245/155# Deadlift

Scale = 185/95# Deadlift

September 30, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll shoulders on lax ball for 5 min

Bandy Shoulder Warm up

Then 2x

5 Box Jumps

5 Empty Bar Thrusters

3 pull ups

Review movements/Set up

Metcon

Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

SHRED September 30, 2016d

CrossFit PTC – SHRED

Warm-up

Med Ball Throwing Drills:

-10 Chest passes

-10 Side passes

-10 Overhead passes

Samson

Arm Circles

Metcon

Metcon (Time)

For Time:

50 squats

10 burpees

40 situps

10 burpees

30 lunges (alt)

10 burpees

20 KBS (53/35)

10 burpees

10m bear crawl (there and back)

10 burpees

20 KBS (53/35)

10 burpees

30 lunges (alt)

10 burpees

40 situps

10 burpees

50 squats

September 29, 2016

CrossFit PTC – WOD

Warm-up

Run 400m then Agile 8 (No Measure)

Run 400m

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

Weightlifting

Box Squat (50% with 1 band/side)

200 and below use thin, others medium

Metcon

Metcon (10 Rounds for time)

10 80-yard shuttle sprints

Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

Post each time

SHRED September 29, 2016

CrossFit PTC – SHRED

Warm-up

Roll legs & back 5 min

then

3x

Run 200m

5 box jumps

10 kb deadlifts

Metcon

Metcon (No Measure)

SPRINTS!

Go over running form

Warm up at:

70%, 75%, 85%, 90% speed, then:

6x 50m sprints