WORKOUT OF THE DAY

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Wednesday WOD

CrossFit PTC - WODView Public Whiteboard5 deadlifts + 3 hang power clean + 1 split jerk (Work to heavy set for the day)5 deadlifts + 3 hang power cleans + 1 split jerkComplete 5-7 sets, working to a heavy set for the day of this complex. All reps unbroken.Metcon...

Wednesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup 3 rounds 20 curl + press 10 second eccentric squat Skip lap Workout #1 EMOM 20 7 DB snatch 7 Push ups Max squats(score) Workout #2 5 rounds 16 Lunge wall balls 8 calories 4 pull ups

Tuesday WOD

CrossFit PTC - WODView Public WhiteboardBack Rack Lunge (Work to heavy set of 16 (8 each leg, alternate))Complete 4 sets of: - 16 back rack reverse lunges (add each set, alternate reps) - 8 explosive box jumps (land as tall as possible) - 10 alternating dumbbell...

Tuesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup 1:00 each: Cat cow Frog to cobra Lunge flow (left) Lunge flow (right) Sitting windshield wipers Toe touches 20 Burpees, start slow and build to fast Workout #1 Every :30 x 20 (10 min) Team Calories!...

Monday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (Weight)20 minutes for load and quality of: - Row 15/10 cals or bike 15/10 cals or run 200 meters - 8 shoulder press (no racks, add weight each set if able) - 8 strict pull upsShoulder PressAnnie (Time)50-40-30-20-10...

Monday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup 10 rounds 3 back squats building to workout weight Alternating 250 row / 200m run 5 Rounds 8 Goblet squats 16 Banded hip thrust 8 Step down lunges(ea/s)

Saturday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (Time)For time With a partner: 400 meter farmers carry / overhead carry (1 partner will farmers carry 35/20# in each hand while the other partner will carry a 45/25# plate overhead. Walk together and switch as desired)...

Friday WOD

CrossFit PTC - WODView Public WhiteboardBack Squat (Work to heavy set of 5 back squat)Take 5-7 sets to work to a heavy set of 5 back squat for the day.Metcon (AMRAP - Rounds and Reps)"Valentine's Day Partner WOD" 14 minutes AMRAP with a partner of: 30 partner wall...

Friday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup: 8 rounds 2 Pull up 4 Push ups 6 Squats 200m Run Workout #1 5 rounds 400m run Agility ladder 5 High box jumps/ 10 tough weighted step ups Workout #2 DB Snatch Ladder (L+R) 100m Run

Thursday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (No Measure)3-4 sets of: - Tempo Dumbbell bench press x 8 reps (3 seconds up, 3 second hold at top, 3 seconds down) - 6-8 strict pull ups (add weight if able) Scale to banded strict pull ups or negatives. - 10 Pendlay...

Thursday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup: 8 minutes 10 lightweight curls 10 bent rows 10 presses 10 box dips 2 Rounds 7070 (7 down, 0 pause, 7 up, 0 pause) 8 Seated Arnold press 8 Hammer curls 8 Push ups 5 Rounds 12 HARD ring rows 12...

Wednesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warm up Grapevines (each way) Buttkickers High knees Skips 200m jog 35 minute running clock of: 3 Rounds 400m Run 20 DB Thrusters Then… 6 Rounds 200m Run 20 PP Wall balls Then… As many rounds as possible in...