WORKOUT OF THE DAY

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Wednesday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (AMRAP - Reps)From 0-12:00 AMRAP Row 20 calories 10 burpees over the rower From 12-17:00 Rest From 17:00-29:00 Run 1 mile (sub 4800m/3 mile bike) Max effort Burpees in remaining time From 29-34:00 Rest From 34:00-37:00...

Tuesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup 400m run or 500m row or .8 mi bike 1:30 x10 (5 each) 10 Bench press, weighted plank remaining time 1:30 x10 (5 each) 10 Back squats, Farmer carry hold remaining time

Tuesday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (No Measure)4-5 sets for quality and load of: - 10 alternating dumbbell snatches (10 total) start light and add weight each set - 1 turkish get up each side (start light and add weight each set if it feels okay) - 8...

Monday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup 1:00 each: Ring row + scap squeeze Scap pull ups Scap push ups Bear crawl Crab crawl Slow squat 20 Burpees, start slow and build to fast 25 Minutes: Max wall balls 200m run Max Pull ups 200m run...

Monday WOD

CrossFit PTC - WODView Public WhiteboardBack Squat (3x1:00 max effort back squats at 135/95# )Complete 3, 1:00 max effort sets of back squats. Prescribed weight is 135/95#, but scale to no more than 50% of your max. Rest about 2:00 between sets. **score your...

Saturday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (AMRAP - Reps)Every 3:00 for 36:00 (3 rounds of:) Station 1 - 200m farmers carry 35/20# Station 2 - 200m sled drag (45/25#) Station 3 - 15 burpees + Max effort sledge hammer strikes Station 4 - 10m walking lunges + 10...

Friday WOD

CrossFit PTC - WODView Public Whiteboard1 power clean + 1 split jerkWork up to a heavy set for the dayIf new to spit jerk, spend time working on the split jerk form.Metcon (Time)For time: Run 800m 30 clean and jerks (anyhow) 135/95# Run 800m Masters rx 55+ 115/75#...

Friday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Workout #1 10 rounds 100m run 125m row 10/7 cal AAB Workout #2 60’ Farmer Carry Ladder - add weight every round Rest as needed

Thursday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (No Measure)4 sets of: - Dumbbell Bench press x 20 .reps - barbell skull crushers x 20 reps - barbell curls x 15 reps **High rep today, keep form perfect.Metcon (5 Rounds for reps):40 on, :20 off x 5 rounds - rope climbs...

Thursday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup: 2,020m row Repeat for 10 Minutes: 20 KB swing + Goblet squat 20 Jump ropes 20 Arm circles Repeating.... 20 40’ Shuttle Runs 20 Dball over shoulder 20 Sit ups 20 DB snatches (Heavy) 20 Cal Bike 20 Box...

Wednesday WOD

CrossFit PTC - WODView Public WhiteboardDeadlift (Work to 1rm deadlift with perfect form)Metcon (No Measure)3-4 sets of: - 8 single leg KB deadlift each leg (opposite hand to foot) - 8 rear leg elevated split squats each leg - 8 box jumps landing as tall as...

Wednesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup Repeat for 10 minutes: 200m run Grapevines Butt kickers High knees Skips Repeat for 30 minutes: 20 Burpees 20 dumbbell front squats 20 push press Wall balls 20 KB swings 200m Run after each...