WORKOUT OF THE DAY

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Thursday May 23, 2019

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Partner Relay 2 rounds each Partner 1: 20 cal bike/row 20 squat hops 20 step ups Partner 2: Rest After :15:00, the row people and bike people switch machines then repeat! 2 rounds each Partner 1: 20 cal...

WOD – Thursday, May 23, 2019

CrossFit PTC - WODView Public WhiteboardWeightliftingE2MOM 20 (10 Sets) 1 Rep Squat Snatch Warm up to 55% of 1 RM and begin EMOM adding weight after each successful attempt *Beginners and intermediate athletes can power or hang snatchMetconMetcon (Time)Complete...

Wednesday May 22, 2019

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Abs -So- lutely 10-9-8-7-6-5-4-3-2-1 Abmat Situp Russian twist Side plank twist After every set: 1 ball over shoulder 50m farmer carry 25m walking lunge

WOD – Wednesday, May 22, 2019

CrossFit PTC - WODView Public WhiteboardMetconZachary Tellier (Time)Complete for Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Stationary Lunges 10 Burpees 25 Push-Ups 50 Stationary Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Stationary Lunges 100...

Shred- Tuesday May 21, 2019

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)2x through In 4:00… 400m run Max push press 1:00 Rest In 4:00… 400m run Max burpees 1:00 Rest In 4:00… 400m run Max jumping pull up 1:00 Rest In 4:00… 400m run Max hanging knee raises 1:00...

WOD – Tuesday, May 21, 2019

CrossFit PTC - WODView Public WhiteboardWeightliftingShoulder Press (Heavy 3 reps for the day)MetconMetcon (7 Rounds for time)Every 3 Minutes, for 21 Minutes (7 Rounds) 21/14 Calorie Row 5 Hang Power Cleans (135/85) Rx+= 25/18 cal; (165/115) Rx55+ and Scale = (95/65)...

Shred- Monday May 20, 2019

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)10 Rounds: 12/10 Cal AAB/ROW/200m run 10 Squats 5 Ball Slams 3 Burpee over ball DB snatch ladder (increase weight every round until fail)

WOD – Monday, May 20, 2019

CrossFit PTC - WODView Public WhiteboardWeightliftingFront Squat (Heavy 2 reps for the day)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 5 15/10 Cal Bike 10 Front Squats (95/65) Rest 2 Minutes AMRAP 5 200 Meter Run 10 Thrusters (95/65) Rest 2 Minutes AMRAP 5 20 Double...

Tabata “Beach”

CrossFit PTC - WODView Public WhiteboardMetcon (5 Rounds for reps)8 Rounds 20/10 - 1:00 Minute Rest Between Assault Bike Calories Banded Triceps Push-downs (purple/red) Slam Balls (25/15) Empty Bar Curls (45/35) Calorie Row

Shred- Friday May 17, 2019

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)100 Ball slams Every :30 2 bodybuilder burpees — +1 shuttle run every time 10 renagade row -Shuttle run 10 shoot throughs -Shuttle run

WOD – Friday, May 17, 2019

CrossFit PTC - WODView Public WhiteboardMetconMetcon (Time)Complete for Time Run 1-Mile, then 6 Rounds of: 7 Push-ups 7 Box Jumps (24/20) 7 Russian Kettlebell Swings (70/53) 7 Air Squats 7 Burpees Run 1-Mile Rx+= Wear a Vest (20/14) Scale = Run 800, 4 Rounds 40 Min...

Shred – May 16, 2019

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Death-by Wallsit +10# :30 — 10 Barbell glute bridge 25m DB walking lunge 25m Farmer carry Repeat!