Saturday Partner WOD

CrossFit PTC – WOD

Metcon (AMRAP – Reps)

“Heinz 57”

Teams of 2

57 Burpee Buy-in then

6 Min AMRAPs of:

Calorie Row

12 Power Cleans (95/65)

1-min Rest

Calorie Row

31 ABMAT Situps

1-min Rest

Calorie Row

19 Wall Balls (20/14)

1-min Rest

Calorie Row

59 Alternating Leg Extensions

Rx+= 135/85 PC; GHD Situps

Each team will have 5 minutes to complete a 57 Burpee buy-in (or face penalty) then complete four 6-min AMRAPS. Partner A will row for calories until partner B completes movement reps, then rotate. Score = Calories + Reps

December 30, 2016

CrossFit PTC – WOD


Warm-up (No Measure)

Run 400 + Dynamic Warmup

8-25 m Sprints (50%,75,90,100%X5 ME)

Allow for full recovery between sprints


12 Min EMOM

A: Back Squat (3 @ 75%)

B: Handstand Push-ups


TTB – Annie (Time)

50 Double unders

25 Toes to bar

40 Double unders

20 Toes to bar

30 Double under

15 Toes to bar

20 Double under

10 Toes to bar

10 Double unders

5 Toes to bar

SHRED Dec 30, 2016

CrossFit PTC – SHRED


Warm-up (No Measure)

Roll legs & back 5 min


3x run 200m, 5 box jumps, 10 kb deadlifts


Metcon (5 Rounds for reps)

5 rounds for Reps

In 2 minutes

run 200 m

as many rounds as possible of

10 db push press (35/25)

10 burpees

rest 2 minutes

December 29, 2016

CrossFit PTC – WOD


Warm-up (No Measure)

Row 500

Roll Shoulders, Lats, Back, Hips

Keg Stretch with KB and Roller


10 Single Arm KBS (5L,5R)

10 Single Arm KB Cleans (5L,5R)

10 Single Arm KB Snatch (5L,5R)


12 Min EMOM

A: Evil Wheels

B: Kettlebell Snatch (6L/6R)

C: GHD Situps (12 GHD situps)


Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
(Note: wm 20″/65#)

SHRED Dec 29, 2016

CrossFit PTC – SHRED


Warm-up (No Measure)

Jump N Rope

Agile 8 (No Measure)

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


Metcon (Time)

10, 9……1

KB Deadlift (70/53)


KB tea pots (10, 9…1 each side)

CASH OUT Coaches Core Choice for Time