WORKOUT OF THE DAY

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Friday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Partner style 800m burden run(alternating who holds ball) 100 Partner Wall balls 800m run (together) 100 handoff sit ups 200m burpee broadjump (10m at a time, alternating) *If unable to run, sub 2400m bike...

Fun Friday Workout

CrossFit PTC - WODView Public WhiteboardDeadlift (4x :30 max effort deadlift at 60% of 1 rep max)Rest 1:30 between sets. Warm up with a few sets of 3-5 a bit heavier than your 60%. Drop back down to 60% and we will all begin together. Keep form...

Thursday Bro camp

CrossFit PTC - WODView Public WhiteboardLynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsScale bench press to weight you can complete atleast 8-10 reps on your first set. No rest between bench press and pullups/ring rows and rest 2-3...

Thursday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Workout #1 Partner mile (alternate 200m) Workout #2 12 minute EMOM 3 pull ups 6 push ups 9 squats Workout #3 8 sets of :20 on :10 off of Burpees Rest 2 minutes 8 sets of :20 on :10 off of assault...

Wonderful Wednesday

CrossFit PTC - WODView Public WhiteboardSnatch complexWork up to a heavy set of 1 power snatch + 3 overhead squatsPower SnatchOverhead SquatMetcon (Time)For time: Row 1000m 20 weighted step ups 35/20#, 20 inch box 15 burpees Row 500m 20 weighted step ups 15 burpees...

Wednesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup: Run 400m 100 Fire hydrant(L) 100 Fire hydrant(R) 100 Kick back(L) 100 Kick Back(R) Workout #1 15 min AMRAP Run 200m 10 dumbbell alternating step ups 15 slam balls 20 dumbell front squats Finisher:...

Terrific Tuesday

CrossFit PTC - WODView Public WhiteboardMetcon (AMRAP - Reps)3 rounds for quality and total reps of: 1:00 Abmat sit ups :30 rest 1:00 hand release push ups :30 rest 1:00 single unders :30 rest RX+ GHD sit ups, double undersMetcon (AMRAP - Rounds and Reps)20 minute...

Tuesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Workout #1 TABATA style 32 intervals cycle thru DB push press Box jump Mountain climbers Jumping pull up Workout #2 Sled pull relay 10min Teams of 3-5

Monday Butt Camp

CrossFit PTC - WODView Public WhiteboardBack Squat (7x3 back squat at 70% of 3 rep max)After each set of 3 back squats complete 5 explosive box jumps. Land as tall as possible!Metcon (Time)For time: 400m run 21 thrusters 95/65# 400m run 15 thrusters 95/65# 400m...

Monday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (Time)100 Squats 2 Cal AAB / 20 Jump rope 90 Russian twist 4 Cal / 40 Jump rope 80 Lateral Hurdle hops 6 Cal / 60 Jump rope 7 wall walks 8 Cal / 80 Jump rope 60 Ab Mat sit ups 10 Cal / 100 Jump rope 50 Push ups 12 cal /...

Saturday Partner WOD

CrossFit PTC - WODView Public WhiteboardMetcon (AMRAP - Rounds and Reps)"Run 4-it!" EMOM 20 A: Run 200 B: AMRAP of: 4 DB Man-Makers to Stand (no-pushup) (35/20) 4 DB Hang Power Cleans 4 DB Front Squats 4 DB Push Press RX+= Man-makers with push-ups; (50/35) Partner A...

Friday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (Calories)Workout #1 5 Rounds 20 Banded Fire Hydrants (each) 20 Banded Kick Backs (each) 80ft banded side walk (each) Workout #2 30 sec of each, 10 sec transition 5 rounds Bottoms up KB press Teapots(L) Teapots (r)...