WOD – Thursday, April 11, 2019

CrossFit PTC – WOD

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Weightlifting

Complete 4 Rounds of:

10 DB Curls Each Arm (AHAP)

20 Banded Tricep Extension (Red or Purple)

10 Evil Wheels (45/35)*

*Sub is 40s Plank Hold

Metcon

Metcon (Calories)

Partner WOD

AMRAP 20

A: Calorie Row

B: Round of:

30 Sit-ups

15 Burpee Over-the-Box (20″ for all)

Score = Total Calorie Row

Partner A will row for calories while Partner B completes the situps and BOB. Switch when B is complete.

Shred- Wednesday April 10, 2019

CrossFit PTC – SHRED

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Metcon (2 Rounds for reps)

Partner WOD:

2 Rounds for total reps of:

Wall Ball / Wall Sit (RX: 20/14)

Push up / Plank

Sit Up / hollow hold w feet 6″ off ground

SDLHP (use kb)/ bottom of squat (RX: 53/35)

DB Push Press / OH Hold (RX: 35/25)

Rest 1 minute

Score: Total reps each round

Each round lasts 90 sec.

– Partner one does 45 sec Wall Ball

– Partner two does Wall Sit then switch the remaining 45 sec.

(same for each set of movements)

30 sec in between couplets to switch to the next couplet.

(ie 90sec continuous/ 30 sec)

Cash Out

1-Mile Run (Time)

Max Effort 1-Mile Run

WOD – Tuesday, April 9, 2019

CrossFit PTC – WOD

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Weightlifting

Every 3 Minutes, for 15 Minutes (5 Rounds)

5 Strict Pull-ups*

Max Reps Bench Press at 65% of Bodyweight (Scale=45%)

*Complete 2-5 reps using alternate grip each round (overhand, alternate, chin-up).

Sub for pull-ups is 5 Reps of 1 sec hold chin over bar + 2-3s release to full arm extension, alternate grip each round

Enter total bench reps completed.

Bench Press (5 X Max Reps)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

WOD – Monday, April 8, 2019

CrossFit PTC – WOD

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Weightlifting

EMOM 10

2 Reps Back Squat

Use 70-75% of 1 RM

Warm up to 75% of 1 RM and complete all rounds at that weight

Back Squat (10×2 @ 70-75%)

Metcon

Metcon (Time)

Complete For Time

3 Rounds of:

30 SDLHP (95/65)

20 Alt. Lunges (95/65)

Scale = (75/45)

Sub for weighted lunges is 50 unweighted