March 1, 2017

CrossFit PTC – WOD


Warm-up (No Measure)

Jump N Rope warm up

Row 500

Roll legs/back


Ghost (6 Rounds for reps)

6 Rounds for points:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

SHRED March 1, 2017

CrossFit PTC – SHRED


Warm-up (No Measure)

Row 500m

Roll legs/shoulders


Metcon (AMRAP – Reps)

w/a partner 5 Minute Stations of:

Tire Flip + Jump (together)

Partner Wall Ball (20/14)

Calorie Row (split time as desried)

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

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

Rest 1:00 between stations

WOD- Tuesday February 28, 2017

CrossFit PTC – WOD


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


Back Squat (1 RM)


The other Tabata Barbell (4 Rounds for reps)

Tabata deadlift, 185 lb./125

Tabata hang power clean, 135 lb./85

Tabata front squat, 85 lb./55

Tabata push press, 65 lb./35

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises. Log each exercise as a round

score = total reps for all 32 intervals

SHRED February 28th, 2017

CrossFit PTC – SHRED


Warm-up (No Measure)

Med Ball Relay

Banded Shoulders- face pull, bully, scap,

bent row, dislocates, pull aparts


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

WOD- Monday 27 February, 2017

CrossFit PTC – WOD


Warm-up (No Measure)

Run 400m

Bandy Shoulders

with a partner:

10 Med ball overhead passes

10 med ball squat and pass (think a wall ball with a chest pass)

10 Side passes L/R

10 push ups


Decline Bench Press- Slight (3 RM)

45# plate under foot

Decline Bench Press- Slight (Drop sets at 80, 70, 60% of today, record 80% ME)

45# plate under foot
Partner drops weights off, only rest is the time to change weights.


Metcon (Time)

5 Rounds

3 Rope Climbs

25 Push ups (Hands/feet on plates)
Hands parallel with top of plates

Rx + wear a vest 20/10