Saturday Team Wod

CrossFit PTC – WOD

Metcon (AMRAP – Reps)

“Odd Man Out”

Teams of 3-4

AMRAP 20 Minutes

Odd Man Out =

200m DB Farmers Carry (35/20)

Rest of Team AMRAP of:

25 Unison Sit-ups (arms locked)

25 Alt. Unison Lunges (arms locked)

25 Unison Straight Leg Raises

Rx+ = Double Barbell Farmers Carry (65/35)

One team member will begin a 200m Farmers Carry while the remaining teammates complete the AMRAP of sit-ups, lunges and leg raises. Each teammate will rotate through as the “odd man out” for 20 minutes. Score is team reps for the AMRAP.

WOD Friday June 30, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Roll Upper Back/Lats

2x

10 Wall Balls

15 GHD Sit ups

10 Good mornings

10 Kettle Bell Swings

Weightlifting

Shoulder Press (3 Rep Max)

15 Minutes to work up to a 3 RM for the day.

Metcon

Metcon (AMRAP – Reps)

AMRAP 15 min

24 Deadlift (95/65)

50 Double Unders (2:1 Singles)

18 Hang Power Cleans (95/65)

40 Double Unders

12 Push Press (95/65)

30 Double Unders

Rx+= (115/85#)

Master’s Rx 60+ = (55/35#)

Scaled = (75/45#)

SHRED June 30, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Runner Complex

Metcon

Run, Run, Run! (Time)

Run 1 mile

Rest 1 minute

Run 800m

Rest 1 minute

Run 800m

rest 1 minute

run 600m

rest 1 minute

run 400m

rest 1 minute

run 200m
Mile to be run hard.
Try to hit the mile pace for each descending rep


Example: You run the mile in 6:00, try to run the 800′s in 3:00, the 400′s in

1:30 and the 200′s in :45

WOD Wednesday June 28, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

5 Minutes Roll Shoulders + Keg Stretch

Dynamic Animal (10m each of)

– High Knees

– Bear Crawl

– Butt Kickers

– Inchworm

– Lateral High Knees Left

– Frankenstein’s

– Lateral High Knees Right

– Reverse Bear Crawl

Review DB Power Snatch

Metcon

Metcon (Time)

In teams of 2, compete for time:

1200m run

50 Front squats (95/65)

100 Alt. DB Power Snatch (35/20)

200 ABMAT Sit-ups

1200m run

Partners run together. Reps are team reps and are partitioned as needed but one person working at a time.

Rx+ = Front Squat (135/95); DB Power Snatch (50/35)

Rx Masters Rx 60+ = Front Squat (75/45); DB Power Snatch (25/15)

Sub for run is 1500m row

SHRED June 29, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

JUMP N ROPE Warm Up x2

Bandy stretches for shoulders

Animal Farm

Review Russian KBS

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP

10 Russian KBS (53/35)

10 DU’s (2:1 singles for scale)

10 Russian KBS (53/35)

20 DU’s

10 Russian KBS (53/35)

30 DU’s

Keep adding 10 DUs each round. Measure is total DUs.