Saturday Partner WOD

CrossFit PTC – WOD

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“Rapid Fire”

25 Min AMRAP

3 Burpees Over-the-Bar

6 Deadlifts (135/85)

12 DB Push Press (35/20)

24 Single Jump Ropes

Rx+= (155/105); (50/35); Double-Unders

Rx55+ and Scaled = (95/65)

Partner A will complete a full round then rest while Partner B does the same. Score is rounds and reps.

Friday Shred

CrossFit PTC – SHRED

View Public Whiteboard

Metcon (No Measure)

Partner workout (switch as needed, 1 person works at a time)

20 burpees

30 calorie bike

40 Push ups

30 calorie bike

60 Ball slams

30 calorie bike

80 Goblet squats

30 calorie bike

100 Ring rows

Friday WOD

CrossFit PTC – WOD

View Public Whiteboard

Back Rack Lunge (Work to heavy set of 20 for the day)

Take 4 sets to work to a heavy set of 20 back rack reverse lunges.

Between sets, complete:

– 1:00 plank hold

– 5-8 ring dips

Metcon (AMRAP – Reps)

With a partner:

10 min Max effort assault bike for max calories. Switch as desired.

A high Goal is 175+ for MM teams, 150+ for MF teams, and 125+ for FF teams

At the 10:00 mark

Run 400m together.

*Every :10 of your run times = 1 less rep on your score.

**for example, if my partner and I score 150 calories on the bike and we finish our run at 2:00, we would subtract 12 reps (120 seconds) for a score of 138.

Thursday Shred

CrossFit PTC – SHRED

View Public Whiteboard

Metcon (No Measure)

Every 7 minutes x 5

(if you finish, rest. If you don’t, move on!)

40/30 Calories or 800m run

40 light db thrusters

40/30 Calories or 800m run

40 Toes to bar

40/30 Calories or 800m run

40 Box jump overs

40/30 Calories or 800m run

20 Devil press

40/30 Calories or 800m run

10 Rope climb progressions