WORKOUT OF THE DAY

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Saturday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (AMRAP - Reps)4 rounds of: 5:00 per round, 2:00 rest between round Run 400m 30 air squats Max effort devils presses in remaining time

Friday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (6 Rounds for reps)Tabata :20 on :10 off for 8 sets of: Rest 1:00 between movements - Floor press - dumbbell/KB snatches - mountain climbers - hand release push ups - reverse crunches - push press

Thursday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (AMRAP - Reps)For quality and reps of: 5 rounds of: :40 jumping lunges :20 rest :40 jumping jacks :20 rest :40 deadlifts (light weight, KB or DB okay) :20 restMetcon (No Measure)2 rounds for quality of: 1:00 plank hold 40...

Wednesday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (3 Rounds for reps)From 0-7:00 Run 800m + max effort toes to bar or lying leg raises in remaining time Rest From 7:00-10:00 From 10:00-20:00 10 Minute AMRAP of: 5 burpees 10 Kb swings 20 double unders or 40 single unders...

Tuesday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (No Measure)4-5 sets of: - Z-press x 10-20 reps based on load you have available - Dumbbell bent over rows x 10-20 reps - standing dumbbell tricep kickbacks x 10-20 repsMetcon (AMRAP - Rounds and Reps)3 minutes on, 1:00...

Monday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (No Measure)4-5 sets of: - Reverse lunges x 20 reps (add weight if able) - Single Leg RDL x 8 each side - 50 bicycles (opposite elbow to knee. L+R = 2 )Metcon (AMRAP - Rounds and Reps)12 Minute AMRAP of: 2 Dumbbell...

FUN Saturday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (4 Rounds for reps)for total reps: :30 on :30 for 8 minutes - max push press (can use dumbbells, kbs, barbell, etc) Rest 2:00 :30 on :30 off for 8 minutes - max object jump overs (jump or step over any object you can...

Friday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup 7 Minutes of Rowling Try to hit exactly 100m on the rower Do Push-ups, Squats and Burpees for the difference 800m run or row 60 V-ups 60 Goblet squats 60 Side box step overs 60 Glute bridges 60 Sit...

Friday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (No Measure)4-5 rounds for quality and load of: - 10-20 dumbbell floor press - 10-20 behind the neck Dumbell tricep extensions - 10 -20 bent over dumbbell rowsMetcon (AMRAP - Rounds and Reps)15 minute AMRAP: Run 200m 24...

Thursday WOD

CrossFit PTC - WODView Public WhiteboardFront Squat (Take 4 sets of 5 to work to heavy set of 5)Complete 4 sets of 5 working up to a heavy set of 5 for the day with perfect form. Perform 1-2 warm up sets before your "first" set of 5.Metcon (Time)3 rounds for time of:...

Wednesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup Start 7 minute clock 200m Jog 200m Run Repeat until end of 7 minute clock: 10 Samson lunges 10 Inch worms /w cobra stretch 20 Downward dog calf stretches Workout #1 1 minute stations x3 Jumping pull...

Wednesday WOD

CrossFit PTC - WODView Public WhiteboardPower Snatch (Work to heavy set of 5 touch and go power snatch)Work up to a heavy set of 5 touch and go power snatch. The goal of today is to focus on cycling and bar path. Keep weight light to really focus on cycling reps as...