WOD – Monday, April 1, 2019

CrossFit PTC – WOD

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Weightlifting

Front Squat (Find 1 RM for the day)

Metcon

Metcon (Time)

“Happy April Fools Day!”

Complete For Time:

2,500/2,000 Meter Row

*Every 3 Minutes (Starting at 0:00):

10 Kettlebell Swings (53/35)

30 Double Unders (60 Singles/15 Progressions)

Rx+= (70/53)
WOD begins with KBS and Double Unders.

Shred- Monday April 1, 2019

CrossFit PTC – SHRED

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Metcon

Metcon (AMRAP – Reps)

I Go/U Go (1 minute On/Off)

3 Rounds for Reps

Sandbag Prisoner Lunges

Burpees

Russian Twist (44/26)

Double Unders

KBS (53/35)

Score = total reps combined with partner

Cash Out

Metcon (Time)

1 Mile run, 2k Row, or 3mi Assault Bike

Put run,row,bike in comments

FUN Saturday partner wod

CrossFit PTC – WOD

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Metcon (AMRAP – Reps)

24 minutes with a partner:

50 wall balls 20/14

40 burpees

30 weighted step ups 35/20#, 20″

At 24:00 mark rest 1:00

5:00 ME calories on bike

*Partners WILL share a bike. Yes, If there is a big height difference adjust the seat as needed.

**your bike calories will he added to your total reps.

WOD – Friday, March 29, 2019

CrossFit PTC – WOD

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Accessory Core Work

EMOM 12

Min 1 = 40s Flutter Kicks

Min 2 = 40s Sit-ups

Min 3 = 40s Hip Extensions or Superman’s

Min 4 = 40s V-ups

Metcon

Metcon (3 Rounds for reps)

6 Minutes to Complete

Run 800

Max Push-ups

Rest 3 Min

6 Minutes to Complete

Row 1000/800

Max Slam Balls (20/10)

Rest 3 Min

6 Minutes to Complete

Assault Bike 2400/2000

Max KBS (53/35)

SHRED – Friday March 29, 2019

CrossFit PTC – SHRED

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Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

As Many Rounds As Possible in 32min

3 Goblet Squats (53/35)

6 Jumping Pull Ups

9 Hanging Knee Raises

12 Calorie Bike

15 Burpees

Rx+= 70/44; Pull ups; Toes to Bar, over the bar burpee
Partners will alternate movements each round with one partner working and one resting. Example – for Round 1, Partner A will complete 3 goblet squats, then Partner B will complete 6 box jumps, Partner A completes 9 knee raises, Partner B completes 12 RKBS and Partner A completes calorie row. For Round 2, Partner B will start with squats and rotate with A through the round. Continue this rotation for 32 minutes

Cash Out

4 Rounds: 20s on 10s off (tabata), all the way through 4x

Sit-ups

Flutter Kicks

V-Ups or Lemon Squeezers

Mountain Climbers