WORKOUT OF THE DAY

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Tuesday shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Workout #1 1 Mile for time Rest 3 Minutes 800m for time If done before 20 Minutes: Rest 3 Minutes 400m for time Workout #2 30-20-10 Wall ball Jumping pull up Thruster

Monday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (AMRAP - Rounds and Reps)12 Minute AMRAP of: Run 200m 15 ball slams 25/15# RX+ Run with the ball *Run counts as 1 repMetcon (4 Rounds for reps)The Goat Special: 4 rounds for reps of: 1:00 double unders (single unders)...

Monday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup 10 rounds 1 Pull up 2 Push ups 3 Squats 100m run Workout #1 5 Rounds 10 DB Split squat(L) 10 DB Split squat(R) 40 Russian twist 20 Bench med ball v-ups Workout #2 20 Minutes: 80ft Lunge 5+5 Ab mat sit...

Saturday Partner WOD

CrossFit PTC - WODView Public WhiteboardMetcon (3 Rounds for reps)"Minesweeper" Teams of 2 AMRAP 8 A: Calorie Row B: 30 Landmine Presses (50/25#) Rest 2 Min AMRAP 8 A: Single Unders B: 30 Landmine Twists (15/10#) Rest 2 Min AMRAP 8 A: Calorie Assault Bike B: 30...

Friday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)16 minute EMOM Even Minutes: 5 KB swing 3 push up + knee tuck Odd Minutes: Max cal Row or Bike Workout 2: Alternate every rep w/ partner or 2 partners (rest + get equipment between movements) 100 Box jump 80...

Friday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (No Measure)15 Minutes of power snatch cycling practice. If not doing the open, work up to heavy set of 3 touch and go power snatch.Power SnatchMetcon (AMRAP - Rounds and Reps)20 minute AMRAP alternating complete rounds...

Thursday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (No Measure)15 Minute EMOM (5 rounds) Min 1 - 8 single arm dumbbell snatches (4 each arm) Min 2 - 8 single arm dumbbell overhead lunges (4 each arm) Min 3 - 8 single arm dumbbell hang clean and push press ( 4 each arm)...

Thursday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup 800m run or 1000m row or 1.5mi AAB 10 Thoracic rotations (each) 10 Scap push-ups 10 Scap pull-ups 10 Single leg ground touch (each) 10 Squat rocks Between each set: 200m Run, 250m Row, 200 Jump ropes...

Wednesday WOD

CrossFit PTC - WODView Public WhiteboardWarm-up (No Measure)Extended warm up + 10-15 minutes of GOAT work (kipping, double unders, Etc.)Metcon (Weight)Every 2:00 for 20:00 (10 sets) complete: 3 touch and go power cleans + 8 burpees as fast as possible **Start light...

Wednesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup 3 rounds 400m run Grapevines Butt kickers High knees Skips Workout#1 Death By Shuttle Run 40ft + 40ft ** if can not run, sub to calories on the bike, starting at 1 and adding 1 each minute Workout #2...

Tuesday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (Time)For time: 30/20 calorie assault bike 400m run **this is a SPRINT, all out!!!Metcon (5 Rounds for reps)Tabata - all 8 sets before a 1:00 break and rotating - Shoulder press 35/25# barbell (:10 "rest" with bar...

Tuesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup P1 Run 200, Row 250m or .4mi AAB P2 Plank P2 Run 200, Row 250m or .4mi AAB P1 Plank P1 Run 200, Row 250m or .4mi AAB P2 6" Ab hold P2 Run 200, Row 250m or .4mi AAB P1 6" Ab hold Partner Workout...