Here is what we found..
I had been joining and quitting local gyms for at least 10 years. I would do better when there was some type of program where I received some instruction and coaching. Those programs never lasted very long and I would be left just showing up at the gym and trying to figure out what to do next.
CrossFit PTC – WOD Partner WOD View Public Whiteboard WOD AMRAP 4 12 D ball Over the shoulder Burprees Rest 2 Min AMRAP 4 12
CrossFit PTC – WOD View Public Whiteboard Run 400m (No Measure) Metcon Dynamic Warm Up (No Measure) 10m Each of: High Knees Butt Kickers Inside
CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3x 200m Row 10 Push-ups 10 Wall Facing Squats Foam Roll Hips/Back/Quads Ankle +
CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Row 250 Jump N Rope Warm Up Calf roll with foam roller, Calf stretch
CrossFit PTC – SHRED View Public Whiteboard Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) “Thicker than a Snicker” Teams of 3 with 1 person working at a time.
CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 Foam Roll Lats/Upper Back Banded Shoulders + Couch Stretch 2x Bear Crawl
CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) run 200m agility ladder drills runners complex Metcon Helen (Time) 3 Rounds for time
CrossFit PTC – WOD View Public Whiteboard Warm-up Warm-up (No Measure) Row 500 8 Burpees 10 KBS w/PVC Complete 10 Dislocates + 10 Pipe Rolls
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