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    Monday April 21, 2014

    CrossFit PTC – WOD

    Run 400
    Mob tgt: Hips/Hammies/Shoulders

    Agility ladder x 2
    Partner Burpee/Front Rack w/band (30s each) x 4
    Broad Jump 10m x 2
    10 Empty Bar thrusters
    Clean progressions

    Power Clean

    20 min to find 1 RM
    Beginners – Hang Power Clean or top of knee

    Metcon

    As many Power Cleans as possible in 8 min
    @80% 1RM

    2014-04-14 17.30.31

    Let’s Jump Into This Week!

    Friday April 18, 2014

    CrossFit PTC – WOD

    Warm-up

    Agile 8 warm up
    http://youtu.be/3B-3Khbht5s
    Foam Roll — IT, Piraformis, Teardrop adductors
    V-Sit rollover
    Firehydrant (arms/back straight)
    Groiner (10x each side)
    Frog Jumps (10x)
    1st Baseman (x2 each side) or Sampson

    Back Squat (20-20-20 @ 57.5%)

    Metcon

    5 rounds
    3 Rope climbs
    5 Push Press (135, 75)
    40 m shuttle run

    IMG_7043

    Thursday April 17, 2014

    CrossFit PTC – WOD

    Warm-up

    Jump rope (100 single/40 doubles)
    10 x Arm Circles
    10 Groiner/Mountain Climber
    10 Frog Jumps
    Burgener warm up into skill transfer

    Power Snatch

    Beginners – 15 min to work to 1 RM

    Snatch

    Snatch practice 15 min to work to 1 rm

    Metcon

    12 min:
    1 min of Double Unders
    1 Min of Squat Snatches -95/65
    2 Min of Double Unders
    2 Min of Squat Snatches -95/65
    3 Min of Double Unders
    3 Min of Squat Snatches -95/65
    (Beg do Power Snatch)

    2014-03-31 16.12.41

    Wednesday April 16, 2014

    CrossFit PTC – WOD

    Warm-up

    Row 500 (first 250 legs only)
    Mob tgt: Shoulder/legs
    10m each of:
    Bear Crawl Fwd/Backward
    Crab Crawl/inch Worm
    walking lunge
    Burgener warm up into skill transfer

    Clean (2-2-2-2-2)

    Metcon

    10-9-8-7-6-5-4-3-2-1
    Body weight deadlift
    Box Jump 20″
    Burpees

    IMG_7057

    Tuesday April 15, 2014

    CrossFit PTC – WOD

    Warm-up

    Row 500
    Foam Roll & Lacrosse ball x 3 min
    2x:
    3 Wall climbs
    5 pullups
    10 GHD sit ups

    Bench Press (5-5-ME)

    beginners bench press only

    Pendlay Row (5-5-5)

    intermediate and advanced

    Metcon

    3 Rounds for time:
    Run 400m
    21 Ground release push ups
    15 Pull ups

    2014-04-04 10.49.39

    Monday April 14, 2014

    CrossFit PTC – WOD

    Warm-up

    Run 400
    Front Rack stretch/pidgeon pose
    2x:
    8 x good mornging (band or bar)
    8 x Overhead squat w PVC against the wall
    8 pull ups

    A: Front Squat (5-5-ME)

    B: Box Jump (3-3-3 30in box)

    Go directly from FS to Box Jumps then rest 1:30

    Metcon

    4 Rounds for time
    10 pistols
    20m Broad Jumps
    30 Kettlebell swings (53, 35)

    IMG_7085

    Friday April 11, 2014

    CrossFit PTC – WOD

    Warm-up

    Agile 8 warm up
    http://youtu.be/3B-3Khbht5s
    Foam Roll — IT, Piraformis, Teardrop adductors
    V-Sit rollover
    Firehydrant (arms/back straight)
    Groiner (10x each side)
    Frog Jumps (10x)
    1st Baseman (x2 each side) or Sampson

    Back Squat (20-20-20 @ 55%)

    Split Jerk (1-1-1-1-1-1-1 = 7 sets of 1)

    2014-04-04 10.55.51

    Yes, it is Friday!!!

    Thursday April 10, 2014


    CrossFit PTC – WOD

    Warm-up (No Measure)

    Jump rope (100 single/40 doubles)
    10 x Arm Circles
    10 Groiner/Mountain Climber
    10 Frog Jumps

    Power Clean, Hang Clean, Clean (5 rounds)

    Warm to 80%, then do sets, if no misses add wt.

    Metcon (Time)

    3 Rounds
    5 – Deadlift (315,
    15 – Dips
    25 – GHD Sit ups

    Wednesday April 9, 2014

    CrossFit PTC – WOD

    Warm-up

    Row 500 (first 250 legs only)
    Mob tgt: Shoulder/legs
    10m each of:
    Bear Crawl Fwd/Backward
    Crab Crawl/inch Worm
    walking lunge

    Metcon

    Run 200
    21 Thrusters (95/65)
    21 Pullups
    Run 400
    15 Thrusters
    15 Pullups
    Run 800
    9 Thrusters
    9 Pullups

    2014-04-02 17.09.17

    Tuesday April 8, 2014

    CrossFit PTC – WOD

    Warm-up (No Measure)

    Run 800
    Foam Roll & Lacrosse ball x 3 min
    2x:
    - 30 sec L sit
    – 30 sec h/s hold
    - 5 push ups/10 squats

    Bench Press (5-5-5-ME)

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 15 Min
    5-Knees to Elbows.
    10- Box Jump
    15 – Dumbbell Floor press (35/20)