WORKOUT OF THE DAY

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Friday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (Time)1 Mile med ball carry 8 Rounds: 10 Wall balls 1 Rope climb (3 rope progressions or 8 ring rows) 800m med ball carry 4 Rounds: 10 Wall balls 1 Rope climb 400m med ball carry 2 Rounds: 10 Wall balls 1 Rope...

Really Fun Thursday Workout

CrossFit PTC - WODView Public Whiteboard1-Mile Run (Time)Max Effort 1-Mile RunMetcon (AMRAP - Reps)32 minute EMOM of: (8 rounds) Min 1 - 12/7 calorie bike Min 2 - 10 wall balls 20/14# Min 3 - 7 burpees Min 4 - 12/7 calorie row RX+ 15/10 bike, 15 WB, 12 burpee, 15/10...

Thursday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Workout #1 EMOM 5 8 HARD ring rows Workout #2 3 rounds 10 Tricep kick backs 10 Arnold press 40ft Crab crawl 10 External torque bicep curls (both arms at the same time) 10 Internal torque bicep curls (each...

Wonderful Wednesday WOD

CrossFit PTC - WODView Public WhiteboardWarm-up (No Measure)Warm up with 10-15 minutes of overhead squat practice and mobility drills.Power Snatch (Work up to a heavy set of 3 Power snatch)Take 5-7 sets to work up to a heavy set of 3 touch and go power snatchMetcon...

Wednesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)1 mile run/2k row/3m bike/800 jumprope 100m IDCW(indoor cooldown walk) 800m run/1k row/1.5m bike/400 jumprope 100m IDCW 800m run/1k row/1.5m bike/400 jump rope 100m IDCW 400m run/500m run/.8 bike/200 jump...

Tuesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup: 10-1 Banded fire hydrants Banded kick backs Glute bridge Workout #1 3 Rounds 10 DB step ups left leg 20 Russian twists 10 DB step ups right leg 20 Crunches 10 DB squats 20 Leg raises 10 DB lunges 20...

Terrific Tuesday Workout

CrossFit PTC - WODView Public WhiteboardMetcon (No Measure)16 minute EMOM for quality and practice of: :40 handstand push ups/ handstand hold :40 side plank right :40 side plank left :40 v-upsMetcon (AMRAP - Rounds and Reps)15 Minute AMRAP with a partner: Partner 1 -...

Monday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warm up: 7 minute of: Row 1000m or run 800m or bike 1.5 miles then... 10 arm circles 10 toe touches 10 squats 10 light shoulder pressMetcon (No Measure)Workout #1 4 Rounds (20 min) :40 on /:20 off Assault...

Monday Squat Day

CrossFit PTC - WODView Public WhiteboardBack Squat (Work to a 5 rep max back squat. )Metcon (No Measure)4 sets of: - 8 rear leg elevated split squats each leg. Add weight by side if possible. - 8 box jumps landing as tall as possible (goal is exploding and landing...

Endurance Class Baseline version 4

CrossFit PTC - WODView Public WhiteboardEndurance Class V4 baseline (3 Rounds for reps)10 minutes of: Bike 20/14 calories 10 burpees Rest 3:00 10 minutes of: Row 20/14 calories 15 squat + plate hop Rest 3:00 10 minutes of: Run 200m 15 ball slams **Run counts as 20...

Fun Saturday Workout

CrossFit PTC - WODView Public WhiteboardMetcon (AMRAP - Reps)Every 4:00 for 36:00 (3 rounds) Station 1 - Run 400m + max effort burpees Station 2 - 200m farmers carry 50/35# + 25 air squats Station 3- Bike 25/17 calories + 25 abmat sit ups RX+ Jumping squats for...

Fabulous Friday

CrossFit PTC - WODView Public WhiteboardDeadlift (Work up to a heavy set of 5 deadlift)Complete 5 sets of 5 working your way up to a heavy set of 5 for the day. Perfect form!!!Metcon (No Measure)4 sets of: - 8 single leg KB deadlifts each leg (slight bend of knee,...