WOD – Tuesday, January 1, 2019

CrossFit PTC – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

Teams from 3-5

AMRAP 20

12/8 Calorie AB

25 Russian Plate Twists (45/25)

250/200 Meter Row

25 Slam Balls (15-20/10-15)

200 Meter Run

Scale = Reduce AB to 8/5 and slam balls to 15 reps if needed. Target is around 1 min of work or less at each station.
Each team member will start at a different station and advance to the next station only when open. Score is combined team rounds and reps. Row and run count for 1 rep every 10 meters.

Shred Tuesday Jan 1, 2019

CrossFit PTC – SHRED

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Gymnastics

Metcon (AMRAP – Reps)

20 Min EMOM:

A: 40s Side Plank

B: 40s Push ups (As many as possible)

C: 40s Side Plank

D: 40s Bird Dog Plank

E: 40s Sit ups (As many as possible)

score = push ups + sit ups

Metcon

Metcon (AMRAP – Reps)

As Many Reps as Possible in 16 Minutes:

With a Partner

A: 20/16 Calorie Row

B: Kettle Bell Swings (53:35)

A rows 20/16 calories while B

does as many Kettle Bell Swings as possible. Switch when A completes row

Continue for 16 min.

Score is total calories + Swings

Rx+ = 70/53

WOD – Monday, December 31, 2018.

CrossFit PTC – WOD

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Weightlifting

Back Squat (Moderate to Heavy 10 Reps)

This is not a 10 RM. Workup to a weight that when completed, only 2-3 more reps could be completed. This should be around 55-65% of your 1 RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

18/15 Calorie Row

15 MB Cleans (20/14)

12 MB Overhead Sit-ups (20/14)

9 Pull-ups

Shred – Dec 31, 2018

CrossFit PTC – SHRED

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Weightlifting

EMOM 10 Min

Odd: Weighted Step-ups (10 Alternating Dumb bell weighted Step ups)

(ie 5 each leg)

Even: Turkish Get Up (4 (2 ea side))

Metcon

Seven Heaven (SHRED) (Time)

Teams of 2:

150 Battle Rope Reps

100 ABMAT Situps

100 Wall Balls

800m run together

100 KBS (53/35)

50 DB Push Press (35/25)

150 DUs (3:1 Singles)

(30 minute time cap)

Saturday 12/29/18

CrossFit PTC – WOD

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Metcon (AMRAP – Reps)

Partner SATURDAY!!!

5 Stations – 4 mins per station, 2 mins rest between each.

1) Banded KB DL 70/53# (alternate as needed)

2) 50m Farmer carry 50/35# db (one person working at a time)

3) Standing Assault Bike Cals(20 secs on/20 secs off, alternating)

4) Pushup/Plank

5) Situp/Hollow Hold