WORKOUT OF THE DAY

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Friday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup: 8 rounds 2 Pull up 4 Push ups 6 Squats 200m Run Workout #1 5 rounds 400m run Agility ladder 5 High box jumps/ 10 tough weighted step ups Workout #2 DB Snatch Ladder (L+R) 100m Run

Thursday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (No Measure)3-4 sets of: - Tempo Dumbbell bench press x 8 reps (3 seconds up, 3 second hold at top, 3 seconds down) - 6-8 strict pull ups (add weight if able) Scale to banded strict pull ups or negatives. - 10 Pendlay...

Thursday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup: 8 minutes 10 lightweight curls 10 bent rows 10 presses 10 box dips 2 Rounds 7070 (7 down, 0 pause, 7 up, 0 pause) 8 Seated Arnold press 8 Hammer curls 8 Push ups 5 Rounds 12 HARD ring rows 12...

Wednesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warm up Grapevines (each way) Buttkickers High knees Skips 200m jog 35 minute running clock of: 3 Rounds 400m Run 20 DB Thrusters Then… 6 Rounds 200m Run 20 PP Wall balls Then… As many rounds as possible in...

Wednesday WOD

CrossFit PTC - WODView Public WhiteboardWarm-up (No Measure)Rowling warm up - for about 10-15 minutes. Row at a moderate/hard effort and try to get the meters to stop exactly on 100 meters. Keep in mind once you put the handle down it will continue to roll over a bit....

Tuesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup Samson lunge Squat & Reach Inch worms Side kick & Crossover Run 400m Workout #1 5 rounds :50 on/ :10 off Lunges Plank hold Workout #2 Partner workout, 5 rounds each 1:30 clock 7-10 calories bike or...

Tuesday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (AMRAP - Reps)3 rounds for reps and quality of: 1:00 max GHD sit ups (scale to abmat sit ups) :30 rest 1:00 max rope climbs :30 rest 1:00 core plank hold (score as 1 rep if unbroken) :30 restMetcon (AMRAP - Rounds and...

Monday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup 5 minutes of: 5 yoga push ups 5 air squats 10 jumping jacks Workout #1 1:00 each x 5 - 10 battle rope + 1 burpee - 5 KB swing 5 KB squat - Jump rope - DB push press - Box jump - Rest Workout #2 10 DB...

Monday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (2 Rounds for reps)15 Minute AMRAP of: Row 20/14 calories 10 dumbbell push press 35/20# 1 bar Muscle up (scale is 10 pull ups) Rest 5:00 15 Minute AMRAP of: Bike 20/14 calories 10 dumbbell power cleans (must touch one...

Saturday Partner WOD

CrossFit PTC - WODView Public WhiteboardMetcon (AMRAP - Rounds and Reps)"23 and Leave" Teams of 2 AMRAP 23 23 Power Clean (95/65) 23 Burpees 23 Sit-ups 23 KBS (53/35) 23 Box Jumps (24/20) Rx+= (135/85); GHD Sit-ups; (70/44) Rx55+ and Scaled = (75/45) Partner A will...

Friday WOD

CrossFit PTC - WODView Public WhiteboardShoulder Press (Work to heavy set of 10 shoulder press )4 sets of: - 10 shoulder press (no racks, small jumps! ) - 20 barbell skull crushers - 10 double dumbbell curlsMetcon (AMRAP - Rounds and Reps)8 minute AMRAP of: 16 jumping...

Friday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup Rowling Try to hit exactly 100m on the rower Do Push-ups, Squats and Burpees for the difference Workout #1 For 20 minutes (10 rounds) :20 on, :10 off, cycle through movements Burpee Box jump DB push...