WORKOUT OF THE DAY

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Thursday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup 400m run or 500m row or .8 Mi AAB or 80ft Bear crawl 1 pushup every 4 steps 80ft Squat-rock & step 8 minute EMOMs of each: goal is about :30-:40 of work. 6-12 Calories ( bike or row) 8-15 Push ups 3-8...

Wednesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)2 rounds of: 3 minute AMRAP stations 1. 5 Burpee 5 push ups 2. 400m run 3. 500m row 4. 10 sledge hammers 5 box jumps 5. 5 pull ups 10 squats 6. 10 DB press 10 abmat situp 7....

Wednesday WOD

CrossFit PTC - WODView Public WhiteboardWarm-up (No Measure)After general warm up, spend a few minutes practicing kipping/ going over some pull up drills.Barbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each...

Tuesday WOD

CrossFit PTC - WODView Public WhiteboardShoulder Press (Work to heavy set of 5 shoulder press (rack okay))Complete 5 working sets. After each set of shoulder press, complete - 10 strict toes to bar, strict knee raises - 10 prone double dumbbell rows (put bench on top...

Tuesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup Repeat for 5 minutes: 80’: Grapevines (each way) Buttkickers High knees Skips Choose: 1 mile run or 80 burpees 15 minutes of: Jog 200m, sprint 200m Do the one you didn’t do earlier… 1 mile run or 80...

Monday WOD

CrossFit PTC - WODView Public WhiteboardFront Squat (4x 3 front squat + 6 back squat @ 80% of FS max)Complete 4 sets of 3 front squats + 6 back squats at 80% of front squat max . No Rest between Fs and Bs. About 2:00 rest between sets.Metcon (Time)5 rounds for...

Monday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup (10 minutes) 80ft Pull heel to butt & step 80ft Pull knee to chest & step 80ft Samson lunge 80ft Inch worm 80ft Frankensteins 200m run / 250m row / .4mi AAB 10 min cap 200 squats Every :30 2...

Saturday Partner WOD

CrossFit PTC - WODView Public WhiteboardMetcon (2 Rounds for reps)Partner WOD "Meat & Potatoes" "Meat" EMOM 12 Min 1: 10 Deadlifts (95/65)* 5 Hang Power Cleans Max STOH Min 2: Rest Rest 1 Min "Potatoes" EMOM 12 Min 1: Rest Min 2: 10 Sit-ups 8 Slam Balls (20/15) Max AB...

NO CLASS – AT HOME WORKOUT

CrossFit PTC - WODView Public WhiteboardMetcon (Time)NO CLASS - AT HOME WORKOUT 10 rounds for time of: 15 situps 12 jumping air squats 9 burpees Cool down/ warm up with a 30-45 minute brisk walk with your friends and family!

Turkey Toss

CrossFit PTC - WODView Public WhiteboardTurkey Toss (Time)With a partner: 100 Med Ball Burpee-Chest pass (3m) 400m Overhead (fwd) pass partner run 100 Med Ball Partner Sit up 400m Over the shoulder pass partner run 100 back to back med ball twists (50L/R) 400m Side...

Wednesday WOD

CrossFit PTC - WODView Public WhiteboardFront Squat (4x 4 front squat + 8 back squats 75% of FS max)Complete 4 sets of 4 front squats + 8 back squats at 75% of your front squat max. Rest about 2:00 between sets.Metcon (Time)For time: Run 400m 30 wall balls...

Wednesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup Repeat for 10 Minutes: 250m row / 200m run / .4 mi AAB / 200 jump ropes Then… 10 reps of dumbbell complex: Deadlift Bicep curl Squat Press 5x Fran Every 3 minutes: 21-15-9 Jumping pull up...