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Monday WOD

CrossFit PTC - WODView Public WhiteboardFront Squat (4 x 4 front squats + 8 back squats at 70% of FS )Complete 4 sets of 4 front squats + 8 back squats at 70% of your front squat max. Focus on perfect form, and speed out of the bottom.Metcon (Time)7 rounds of:...

Monday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Run/bike/row 30 seconds each 2x Yoga push ups Side plank(ea/s) Deadbugs Squat + reach 5050 (5 second down 5 seconds up) 8 Shoulder press 8 Bicep curl 8 GHD situp 8 Supinated australian pull up 8 Bench press...

Saturday Partner WOD

CrossFit PTC - WODView Public WhiteboardMetcon (Time)"Turkey's Can Fly" Teams of 3 Complete for Time (35min Cap): 100 Calorie Row 100 Burpees 100 Slam Balls (20/10) 100/80 Calorie Assault Bike 100 Box Jumps (24/20) 100 Sit-ups 100-10m Shuttle Sprints Rx+= Team of...

Friday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (AMRAP - Reps)4 rounds of: :40 rope climbs :20 rest :40 GHD sit ups :20 rest :40 Double unders/ practice :20 rest :40 handstand push ups/ handstand practice/ handstand walking :20 restHelen (Time)3 Rounds for time of:...

Friday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Rotating for about 20 minutes: 8 back squats (add weight when able to) 16 walking lunges 24 sit ups then.... 20 minutes With a partner, alternating rounds of: 6 ring rows 8 push ups 10 push press wall...

Thursday WOD

CrossFit PTC - WODView Public WhiteboardDeadlift (7x3 deadlift at 75-85% of deadlift max)Complete 7 sets of 3 using a weight range of 75-85%. All sets do not have the be at the same weight, it is okay to adjust the weight based on feel as you go. Keep form...

Thursday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)2 rounds, 2:00 rest between stations 5:00 of 30 cal bike + max burpees 5:00 of 30 cal row + max burpees 5:00 of 600m run + max burpees

Wednesday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (No Measure)5 sets of: - 10 Dumbbell bench press (add weight each set) - 30 banded tricep push downs - 8 strict pull ups (add weight if able. Scale to negatives or ring rows)Metcon (AMRAP - Reps)4 rounds of: 1:00 max...

Wednesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)2 rounds of: 2:00 per station 1. Jumping air squats 2. jump rope 3. Battle ropes 4. slamballs 5. box jumps/ step ups 6. farmers carry 7. rowling (1 burpee penalty per meters over/under 100m) 8. sledgehammers...

Tuesday WOD

CrossFit PTC - WODView Public WhiteboardFront Squat (3x 7 front squats + 13 back squats at 65% of FS)Complete 3 sets of 7 front squats, rack it, immediately perform 13 back squats. Use 65% of your front squat max. *Final week of this many reps, you got...

Tuesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Coaches choice shoulder warm up Rotating for about 25 minutes: 10 barbell bench press (add weight each set if able) 10 ring rows 10 dumbbell curls 200m jog Remaining time: 25 abmat sit ups 1:00 plank 25...

Monday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)4 rounds of: 1:00 row :20 rest 1:00 step ups :20 rest 1:00 Air squats :20 rest then... 20-25 min of: Run 400m 20 kb swings 10 burpees