WORKOUT OF THE DAY

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Wednesday WOD

CrossFit PTC - WODView Public WhiteboardHang Clean (Work up to a 3 rep max hang SQUAT clean)Work up to heaviest set of 3 unbroken hang squat cleans for the day. The goal is to catch each rep in the bottom of a full squat. Beginners work on dropping under as low as...

Wednesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup (10min cap) 100m run + 25 jumping jacks between each 80’ 80’ Skips 80’ Butt kickers 80’ High knees 80’ Sprinter kicks 80’ Grapevines Workout #1 10 minutes :30 on / :30 off Assault bike Workout #2 4...

Tuesday WOD

CrossFit PTC - WODView Public WhiteboardBench Press (Take 5 sets to work to a 5rm for the day)In between your 5 working sets, complete 10 prone laying dumbbell rows + 10-15 v-ups/ sit upsMetcon (AMRAP - Rounds and Reps)12 Minute AMRAP of: 4 pull ups 8 plyo push ups 12...

Tuesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup 800m run or 1000m row or 1.5 mile bike 50 meters of each Farmer carry (heavy) DB back rack lunge OH carry DB back rack lunge Farmer carry (heavy) 5-10-15-20 Knee raise Box jumps 5-10-15-20 Sit up Step...

Monday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup :30 Cat cow :30 Downward dog calf stretch :30 Samson lunge :30 arm circles forwards :30 arm circles backwards :30 swimming arm circles :30 Jumping jacks x2 Workout #1 20-15-10 (10min cap) Burpee over...

Monday WOD

CrossFit PTC - WODView Public WhiteboardDeadlift (Complete 5x5 banded deadlifts)Use about 40-50% of 1rm. Goal should be to focus on speed, and perfect form. Use black/purple band. Red band may need to be used for some....

Saturday Partner WOD

CrossFit PTC - WODView Public WhiteboardMetcon (Time)Partner WOD "The Hateful Eight" A:Complete 8 Rounds for Time 8 Push-ups 8 Sit-ups 8 Air Squats 8 Slam Balls (20/15) 8 Deadlifts (95/65) 8 Hang Power Cleans (95/65) 8 Shoulder to Overhead (95/65) 8 Burpees B: Max...

Friday WOD

CrossFit PTC - WODView Public WhiteboardPower Snatch (Work up to 1rm for the day )Those comfortable with the power snatch should work to a 1rm for the day with perfect form. Beginners practice technique. Go from the hang if needed and do not worry about the weight/...

Friday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup: 2 rounds 200m run /250m row / .4mi AAB 80ft Lunge 80ft lateral lunges (take slowly) 400m run (sub 500m row) 150 Squats 400m run 100 Squats 400m run 50 Squats 400m run Then 1:00 on / 1:00 off (partner...

Thursday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (No Measure)4 rounds for quality of: 1:00 core plank hold :20 rest 1:00 abmat sit ups :20 rest 1:00 superman pulses :20 restMetcon (4 Rounds for reps)Tabata Intervals 8 sets of :20 on, :10 off Rest 1:00 between movements....

Thursday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Back squat ladder: (15 minutes) this is the warm-up, start with bodyweight squats on round 1, add empty barbell round 2 and build in weight every round. 250m row or .4mi Bike 5 Back squats then.. KB deadlift...

Wednesday WOD

CrossFit PTC - WODView Public WhiteboardBack Squat (3x1:00 max effort back squat at 155/105#)Complete 3 x 1:00 max effort back squats, resting about 2:00 between sets. **score your biggest set ***scale to no more than 55% of your max.Metcon (AMRAP - Reps)4 x 2:00...