November 1. 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump n Rope warm up –

Bandy Shoulders

2x

5 push ups

7 empty bar thrusters

9 Kettle bell swings

11 sit ups

Weightlifting

Shoulder Press (Find 3RM)

Metcon

Metcon (Time)

For Time:

In 2 minutes:

Row 300/250

As many push press as possible 65% of todays 3RM (round to nearest 5)

Rest 2 minutes

Continue the pattern till you get to 100 Push presses.

Record total time

Yes you have to rest the 2 min even if you have only 1 PP left.

SHRED November 1, 2016

CrossFit PTC – SHRED

Warm-up

Row 500m

Roll legs/shoulders

Metcon

Metcon (AMRAP – Reps)

w/a partner 5 Minute Stations of:

Tire Flip + Jump (together)

Partner Wall Ball (20/14)

Calorie Row (split time as desired)

50 m OH Carry (45/35)(alternating)

50 m DB Farmers Carry (35/25)(alternating)

Rest 1:00 between stations

October 31, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Roll legs/ Ham string stretch with band

2x

8 Scap pulls (- beginning part of pull up)

8 Push ups

8 Hip Extensions

Weightlifting

Deadlift (Find 3 RM )

Metcon

Metcon (Time)

Partner WOD:

Alternate rounds and complete 7 rounds each of:

5 Deadlifts*

5 Pull-Ups

*Load with approximately 65-70% of today’s 3RM DL
I Go/U go style

SHRED October 31, 2016

CrossFit PTC – SHRED

Warm-up

Med Ball Relay

Banded Shoulders- face pull, bully, scap,

bent row, dislocates, pull aparts

Metcon

Metcon (Time)

In Teams of 7

For Time, Complete 7 rounds of:

7 Ball Slams (30/20#)

7 KBS (53/35#;)

7 KB Deadlifts (70/53#)

7 Burpees

7 GHD or ABMAT Situps

7 Wall Ball Shots (20/14#)

7 Pullups or Ring Rows
Each team member starts on a different

exercise. Cannot start the next movement

until partner completes

Time Cap 30 minutes

Saturday Partner WOD

CrossFit PTC – WOD

Metcon (AMRAP – Rounds and Reps)

“Roundabout”

Teams of 4

25-min AMRAP

100 KBS (53/35)

100 Lateral Hip Raises

400 Meter Team Run

100 Deadlift (185,135)

100 Box Jumps (24/20)

Rx+= KBS (70/44);Deadlift (225/155)

Teams will divide reps as you like and will complete as many rounds + reps as possible in 25 minutes.