WORKOUT OF THE DAY

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Friday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)16 rounds: 100m run 100m sled drag 10 Ball slams 5 Burpees Finisher: 50m KB farmer carry (Increase load every round, rest as needed)

Thursday Bro camp WOD

CrossFit PTC - WODView Public WhiteboardWarm-up (No Measure)4x 1:00 max effort ARMS ONLY assault bike. Rest as needed and rotate through if big classMetcon (No Measure)5 sets of: - Dumbell z-press x 10 reps - Strict pull ups/ring rows x 5 rep (add weight if able) -...

Thursday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Workout #1 20min of: 20 Lateral box step overs 40 Russian twist 20 DB split lunge 40 Bicycle 20 Goblet squat Workout #2 6 rounds with a partner, (full round before switch) 5 calorie bike 10 KB swing 15 wall...

Wonderful Wednesday Workout

CrossFit PTC - WODView Public WhiteboardWarm-up (No Measure)3 rounds at a warm up pace: Run 200m 15 light KB swings 10 goblet squatsMetcon (2 Rounds for calories)14 Minute Max calorie bike **Every 2:00 starting at 2:00, complete 4 power snatches 95/65# Rest 2:00 14...

Wednesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)10 minutes AMRAP 15 sec Bike Sprints, 45 sec easy 15 min AMRAP 15 Bodybuilder burpees 20 DB thrusters 200m run 10 min 40 sec dead bug 20 sec rest 40 sec core plank 20 sec rest

Tuesday Buttcamp Workout

CrossFit PTC - WODView Public WhiteboardBack Squat (Work to heavy set of 3 back squat)Goal is 5-10# heavier than last week.Metcon (AMRAP - Rounds and Reps)"Hold Your Balls" 12 minute AMRAP of: 10 Wall balls with a 15/10# slamball 10 meter walking lunges with slamball...

Tuesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)3 minute AMRAP stations of: - 5 Burpee + 5 push ups - 400m run - 500m row - 10 sledge hammers + 5 box jumps - 5 pull ups + 10 squats -10 DB press + 10 abmat situpS

Fun Labor Day Workout

CrossFit PTC - WODView Public WhiteboardMetcon (AMRAP - Reps)"Jenkins" 40 Minute AMRAP with a Partner: 50 burpees 400m run 50 KB swings 53/35# 400m run 50 pull ups 400m run 50 push ups 400m run **Split work however you would like, but run together.

Saturday Partner WOD

CrossFit PTC - WODView Public WhiteboardMetcon (3 Rounds for reps)"7-10 Split" Teams of 2-3 AMRAP 8 7 Wall Balls (20/14) 10 Sit-ups AMRAP 8 Max Calorie Row AMRAP 8 7 Deadlifts (135/85) 10 Box Jumps (24/20) Rest 2 Min Between AMRAPs. Rx+= (185/135), Burpee Box Jumps...

Fun Friday

CrossFit PTC - WODView Public WhiteboardSnatch (Work to heavy set of 1 for the day)15 minutes of snatch practice. If comfortable with the snatch, begin at 65# and complete 1 squat snatch adding 5-10# each set until you reach a heavy set of 1 for the day.Metcon (3...

Friday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)2 rounds of 2:00 Minute Stations: 1. D-ball Over Shoulder 2. Farmers Carry 3. 6 KB Deadlift, 6 H2H KB swings, 6 KB Squat 4. Med Ball Juggling 5.Jump rope (attempt flight simulator) 6. Slam balls 7. Abmat sit...

Will I get bulky by lifting weights?

Will I get bulky by lifting weights?

Don’t lift weights, you will get bulky   Client:  “I want to tone up and lose some weight, abs would be great… But, I don’t want to get bulky.  I’ve heard that lifting weights will make you bulky… Can I just do cardio?”  Me:  “Whew...I am so glad we are just going to...