WOD Monday 5-1-2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Spend 3 min on each station: (switch quickly – 15s)

A: Row 750 or 3 min

B: Pigeon pose to a box

C: Couch stretch

D: Hamstring with a band on the rack

Then start warming up back squat:

Weightlifting

Back Squat (Max Effort at 90%)

Suggested Warm up r%/Rep

50×5, 60×3, 70/2, 75/1, 80/1,85×1, 90/ 3+

Metcon

Pull-ups (1 min max effort)

Pushup

1 min max rep

Baseline-CFPTC (Time)

Row 500m
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

SHRED May 1, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Roll Legs/Shoulders w/LAX ball

Run 200m

Agility Ladder

Metcon

Metcon (AMRAP – Reps)

For Reps

1 minute of:

MedBall cleans (20/14)

Burpees

Toes to Bar then rest 1 minute

2 minutes of:

MedBall cleans (20/14)

Burpees

Toes to Bar then rest 2 minutes

1 minute of:

MedBall cleans (20/14)

Burpees

Toes to Bar

Saturday Partner WOD

CrossFit PTC – WOD

Metcon (Time)

“Yabba-Abba-Doo!”

Teams of 3

For time complete:

200m Run

300 ABMAT Sit-ups

200m Run

250 Bicycle Crunches

200m Run

200 DB Floor Press (35/20)

200m Run

150 Partner Deadlifts (225/135)

Rx+ = 315/155 Deadlift

Teams of three will complete the assigned reps before moving to the next movement. One partner must be running at all times.

Memorial Day Murph 2017

Memorial Day Murph 2017

Event Details:

When: Saturday, May 25th
Where: CrossFit PTC
Heat Times: 6:00am, 7:15am, 8:30am, 9:15am

$35 entry fee – Net proceeds going to 3 Local Vet causes (Non-profit).

Get friends to sponsor you.  Hold a contest to see who can raise the most!

Memorial Day Murph is a workout named after Medal of Honor recipient Michael Murphy, consisting of a 1 mile run, 100 pullups, 200 pushups, 300 squats, and a 1 mile run (20 lb. vest optional). It is also an event that pushes us, humbles us and dedicates a bit of pain and sweat to honor ALL of our fallen heroes on Memorial Day.

Anyone can participate! You don’t have to be able to do the entire workout, just do what you can. You can also complete it with a team. We will help modify it for your level of fitness. CrossFit PTC membership not required.

For up-to-date news, visit our Facebook page.

Want to Sponsor the Event?

 


lt-murphIn memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.

WOD- Friday – April 28, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 800m

Bandy Shoulders

2x

5 Goblet squats

10 Kettle bell swings

Burgener/clean and jerk review

Weightlifting

10 Min EMOM

A; 3 Shoulder Press at 80%

B: 5 weighted pull up (as heavy as possible)

A: Shoulder Press (3 @ 80%)

B: Weighted Pull-ups (5 sets of 5 as heavy as possible)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min

35 Double-unders

15 Toes to Bar

5 Clean and Jerk (Full squat) 135/95

RX + (185/125)