WORKOUT OF THE DAY

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FUN Saturday Workout

CrossFit PTC - WODView Public WhiteboardMetcon (2 Rounds for reps)15 Minute AMRAP of: Row 25 calories 20 burpee box step ups 15 dumbbell thrusters 35/20# Rest 3:00 15 Minute AMRAP of: Bike 25 calories 20 slamballs 25/15# 15 slamball goblet squats 25/15#

Fantastic Friday Workout

CrossFit PTC - WODView Public WhiteboardMetcon (No Measure)5 sets for quality and load of: Dumbbell bench press x 12 reps Strict pull ups/ring rows x 8 reps Double dumbbell curls x 12 reps *alternate movements with a little bit of rest in between each.Metcon (AMRAP -...

Friday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (AMRAP - Reps)1 Point: 400m Run 500m Row 25 Thrusters 20/15 150 Jump Ropes 2 Points: 10 Tire flips 50 KB Swings 50/35 50 Ab mat sit ups 30 ball slams 30/20 30 Wall Balls 30 Box Jumps 3Points: 40 Jumping Pull Ups 30 Cal...

Awesome Thursday Workout

CrossFit PTC - WODView Public WhiteboardWarm-up (No Measure)3 rounds for quality and warmth of: 30 banded glute bridges 1:00 core plank 2x down and back banded side steps 25 red band pull aparts 7 toes to bar (knee raises)Metcon (5 Rounds for time)Every 4:00 for 20:00...

Thursday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (Time)Alternating sets with a partner - 3 sets each - 15 burpee over bar as fast as possible **record your fasted time for 15 repsMetcon (AMRAP - Reps)5 rounds of 1 minute per station of: - Push ups - Ring rows - Air...

Wonderful Wednesday Workout

CrossFit PTC - WODView Public WhiteboardSnatch (Work to heavy set of 3 full snatch, reset each rep)Those comfortable with the snatch work up to a heavy set of 3 full snatch, re-setting at bottom each rep. Beginners practice hang power snatches/ power snatches/ light...

Wednesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)10 stations - 1:00 per station 15 sec to transition 2 rounds 1. Shuttle run 2. Mountain climbers 3. Wall sit 4. Abmat sit ups 5. box jumps/step ups 6. Alt single leg deadlifts 7. V-ups/lemon squeezers 8....

Terrific Tuesday Workout

CrossFit PTC - WODView Public WhiteboardMetcon (No Measure)4 sets for quality of: :40 handstand push ups/ practice :20 rest :40 v ups/ lemon squeezers :20 rest :40 double unders/practice :20 rest :40 ghd sit ups/abmat sit ups :20 rest ***Focus on practicing some...

Tuesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (Time)Partner Workout! 150 dumbbell thrusters 150 dumbbell clean and press 150 abmat sit ups 150 box jumps/step ups 150 ring rows **Every 2 minutes starting at 2:00 complete 5 synchronized burpees. ***1 partner working...

Magnificent Monday Workout

CrossFit PTC - WODView Public WhiteboardBack Squat (Work to a 10 rep max for the day)Work up to the heaviest weight possible for 10 consecutive reps. Shoot for 5-10# more than the previous two weeks.Metcon (No Measure)4 sets for quality of: - Rear leg elevated split...

Monday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)5 sets of 10 hip thrusts (back on bench or mat) - work up to a heavy set of 10Metcon (Time)2 rounds of: (After round 1 row 500m, after round 2 bike 20 calories) 50m lunge 20 push press wall balls 50m lunge...

Saturday Partner WOD

CrossFit PTC - WODView Public WhiteboardMetconMetcon (Time)"Ring of Fire" EMOM for 15 Minutes (3 Rounds) Situps D-Ball OTS Flutter Kicks Parallette Pass-throughs Battle Ropes Rest 5 minutes, then... "Swing for the Fences" EMOM until 200/170 Row Calories Reached A: Max...