New Year’s Day Partner WOD

CrossFit PTC – WOD

Metcon (AMRAP – Rounds and Reps)

“A New Year’s Resolution”

Teams of 3

AMRAP 20

20 Wall Balls (20/14)

18 SDLHP (75/45)

20 Floor Press (35/20)

18 Pull-ups

+

Calorie Row

Rx+= SDLHP (95/65); FP (50/35)

Rx55+= (14/10) Wall Balls

No Barbell Scale = KB SDLHP (53/35)
3-2-1 go, Partner 1 is on the rower while Partners 2 and 3 complete a round with one person working at a time, partitioning team reps as needed. After a round is complete, switch out on the rower and continue for 20 minutes. Score is round + reps + calories.

SHRED January 1, 2018

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 400m

Agile 8

Metcon

Metcon (Time)

18-15-12-9-6-3

DB Push Press (35/20)

Slam Ball (30/20)

Box Jumps (24”/20”)

Cash Out: 50 partner leg throws

Saturday Partner WOD

CrossFit PTC – WOD

Metcon (Time)

“I Hate 58”

With a partner complete:

1000/800m row (Switch at 250/200m)

58 Box Jump Overs (24/20)

58 Burpees

58 Wall Balls (20/14)

58 Med Ball Cleans (20/14)

58 OH Med Ball Sit-ups

58 Burpees

1000/800m row (Switch at 250/200m)

Rx+= (30/24) Box

Rx55+ & Scale = WB(14/10)

Team Reps. One Partner working at a time.

SHRED December 29, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 400m

5 Squat Buy In – Agility Ladder

Partner Arms Behind back & pigeon on back

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

5 Pull Ups

10 MedBall Cleans 20/14

20m OH Walking Lunge (35/25)
CASH OUT:

30 sec hold -aletrnating x 4 each

dead bugs

plank

Friday, December 29, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

100 Singles/50 DUs

Roll Legs, Back/Piriformis + Couch/Pigeon

2x

2 Wall Climbs

5 Pull-ups

5 Broad Jumps (land in squat)

Weightlifting

Front Squat (3X10 @ 55-60% of 1RM)

For all reps, do not open hips at top (don’t stand all the way up)

Keep hips knees slightly bent to prevent rest

This will keep pressure on quads

Metcon

Metcon (6 Rounds for reps)

2 Cycles of:

In 3 minutes complete:

400m Run

Max Reps Thrusters (95/65)

Rest 1 min

In 3 minutes complete:

400m Run

Max Reps DUs

Rest 1 min

In 3 minutes complete:

400m Run

Max Reps Pull-ups

Rest 3 min

Rx+ = Thrusters (135/85); CTB Pull-ups

Rx55+= Thrusters (75/45)

Note: If your average mile run is 10 minutes or more, reduce the run to 300m for each round.
After each run, athletes will have the remaining time to complete AMRAP of thrusters, DUs or pull-ups. Complete two cycles resting 3 minutes before starting the 2nd cycle. Score is total reps.