Monday Shred
For Time Design
October 20, 2019
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 20 seconds each Cat / cow Bird dog hold Bird dog hold (other side)
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Monday WOD
For Time Design
October 20, 2019
CrossFit PTC – WOD View Public Whiteboard Metcon (1 Rounds for time) Every 5:00 for 30:00 (6 rounds) complete the following: Run 400m 1 rope
Saturday Partner WOD
For Time Design
October 18, 2019
CrossFit PTC – WOD View Public Whiteboard Metcon (4 Rounds for reps) “On-Off Switch” EMOM 8 Buy-in: 5 Burpees Max Battle Ropes (L+R=1) EMOM 8
Cheaper Than Therapy- A CrossFit Transformation Story
ricthompson
October 18, 2019
Cheaper Than Therapy A Crossfit Transformation Story By: Angie Bryant a reformed athlete “There’s something wrong with me”; I lashed out at my husband. After
Friday WOD
For Time Design
October 17, 2019
CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 15 Minute alternating EMOM of: Min 1 – 5 dumbbell thrusters 50/35# Min 2 –
Friday shred
For Time Design
October 17, 2019
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Worm up Wall Sit Plank Lunge (switch every time) Side plank (switch sides every time)
Thursday Shred
For Time Design
October 16, 2019
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 3 rounds 200m run 10 Thoracic rotations (each) 10 Scap push ups 10 Scap
Thursday WOD
For Time Design
October 16, 2019
CrossFit PTC – WOD View Public Whiteboard Thruster (Work to heavy set of 3 thruster from the floor) Metcon (4 Rounds for reps) 4 rounds
Wednesday shred
For Time Design
October 15, 2019
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 20 -> 2 Bench press Pull up 20->2 Bench dip Bicep curl 20->2 DB Shoulder
Wednesday WOD
For Time Design
October 15, 2019
CrossFit PTC – WOD View Public Whiteboard Shoulder Press Complete 10-8-6-4-2 shoulder press, adding weight each set. Between sets, complete: 10 sit ups + :30
