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Tuesday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (3 Rounds for time)From 0-15:00 "Jackie" Row 1000m 50 thrusters 45/35# 30 pull ups From 15:00-30:00 Run 800m 50 hang power clean + push press 45/35# 30 toes to bar From 30:00-35:00 40 burpees for time **score your time...

Monday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)6 rounds 5 Ring row /w scap squeeze 10 Scap push ups 15 Squats 100m run 30-20-10 KB swings Side to side feet over KB ab compression 30-20-10 DB press Ring row 30-20-10 DB snatch Sit up 30-20-10 Wall ball...

Monday WOD

CrossFit PTC - WODView Public WhiteboardDeadlift (5x3 deadlift at about 75-80%)Complete a 10 minute alternating EMOM of: Min 1 - 3 deadlifts at 75-80% Min 2 - :30 max effort handstand push ups (scale to handstand hold, wall walk, box push ups) **weight on the...

Saturday Partner WOD

CrossFit PTC - WODView Public WhiteboardMetcon (AMRAP - Rounds and Reps)"Hey 19" Partner WOD AMRAP 19 19 Cleans (95/65) 19 Over-the Box Jumps (24/20) 19 V-ups 19 Inch-worms + Push-up (stationary) 19 Deadlifts (95/65) Rx+= (135/85) Rx55+= (75/55) Scale = Box Step...

Friday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (No Measure)5 rounds for quality and load of: - 8 Single leg KB RDL each leg - 8 rear leg elevated split squats each leg - 8 explosive box jumps At home: - 8 single leg RDL holding a water bottle or something else in your...

Friday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)3 rounds 80’ Grapevines 80’ Buttkickers 80’ High Knees 80’ Skips 40’ Inch worm 40’ Slow Bear Crawl Choose: 100/80 Calories 1 mile run 80 Burpees 800 Jump rope (10 minute time cap) Choose again! 100/80...

Thursday WOD

CrossFit PTC - WODView Public WhiteboardBench Press (Work to heavy set of 5 bench press)Complete 5 sets of: - 5 bench press (add each set) - 10 ring rows (elevate feet to make harder / add weight vest) - 20 lemon squeezersMetcon (AMRAP - Rounds and Reps)14 Minute...

Thursday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup 2 Rounds 200m Run 2 Pull ups 4 Push ups 6 Squats 8 Crunches 5 Rounds 5 Back Squats 20m Lunge 40m Farmer Carry 5 Rounds 5 Barbell Hip Thrusts 20m bear crawl 40m Farmer Carry 20-15-10 Barbell Rollout...

Wednesday WOD

CrossFit PTC - WODView Public WhiteboardBack Squat (5x5 back squat at 65-70%)Complete 5x5 pause back squat at 65-70%. *3 second pause After each set, immediately complete: 40 meter sled push sprint. *use a weight you can sprint with the entire 40 metersMetcon...

Wednesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup 800m Run Pull heel to butt + calf raise Pull knee to chest + calf raise Single leg ground touch Frankensteins Grapevines (each way) Buttkickers High knees Skips 10 Minute EMOM 5-15 Cal Bike 10 Minute...

Tuesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup 10 Minutes: 200m jog 5 Scap push ups 5 Scap pull ups 10 Kb swing + goblet squat 10 -> 1 (increase weight every round if possible) Push up KB deadlift Ring rows Goblet squat

Tuesday WOD

CrossFit PTC - WODView Public WhiteboardPower Clean + Hang Squat Clean + Power Jerk (Work to heavy set of 1 for the day)Metcon (Time)5 rounds of: 7 lateral burpees over abmat 20 abmat sit ups 7 lateral burpees over the abmat Rest 1:00 between rounds RX+ 10 burpees per...