Normal group WOD at CFPTC today.  The scavenger hunt is being rescheduled.  We will let you know when we have a new date.Saturday Schedule:

0800- Instructor Training Meeting

0930- Group WOD

CrossFit PTC – WOD

Warm-up

Row 500
2x
3 x L Pull up (Alt- Tuck, or do ring rows-feet elevated & 10 sec L)
5 Ring Push ups
10 pistols (alt legs)
5 Glute Ham raises (Beg- Hip Extension)

Muscle-ups (2-2-2-2-2-2-2-2 (ie- 2 EMOM for 8))

Metcon (Time)

21-15-9
Deadlift (275/175)
Box Jump (24″/20)

CrossFit PTC – WOD

Warm-up

Jump rope x 150, 40 Doubles
2x
10 Kettlebell swings
10 GHD Sit ups
10 Overhead Squats with empty bar

Burgener Warm-up

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Snatch Balance (3-3-3-3-3)

Metcon

21-15-9 reps for time of:
Handstand push-ups
Pull-ups

CrossFit PTC – WOD

Sign up for Memorial Day Murph!

0730 - Here

0815 - Here

0900- Here

Warm-up

Dynamic Warm up
5 x 40m sprints
Mob: Shoulders and hips
Burgener Warm Up

Beginners work on Clean with PVC

Clean (1-1-1-1-1-1-1)

Conditioning (AMRAP – Reps)

AMRAP 2 min
Squat Clean 115#/75#

CrossFit PTC – WOD

No 7:30 beginner’s class this evening.

Warm-up

Run 400
2x
10 Kettlebell swings
10 GHD Sit ups
10 Overhead Squats with empty bar

Group split jerk work

Split Jerk

5-5-3-3-1-1-1

Conditioning (AMRAP – Reps)

AMRAP 8 Min
5 pull ups
10 push ups
15 squats
Then Double unders for 1 min
Score = total reps + total Double Unders

CrossFit PTC – WOD

Memorial Day Murph- Sign up!
No beginners class on Tuesday at 7:30pm

Warm-up

Run 800
2x:
10 Reverse hypers
10 banded good mornings and side steps
10 GHD Sit ups
5×1 arm Kb swings

Front Squat (5-5-3-3-2-1-1)

% – 45,55,65,75,85,95, 1RM
Adjust last 2 sets as req’d.

Conditioning (Time)

4 rounds
25 Wall Ball (M 20#/10′-, W 14#/9′)
15 Toes to bar

Sorry for the late post, and as I write this it isn’t raining…and might not…we had to make the call yesterday.

Group WOD at the gym at 9:30.

Friday Night Lights – 6:30 Grill on -Games tonight

7:00 AM Class today

CrossFit PTC – WOD

Warm-up

Group mobility
Dynamic Warm Up – Outside
5 x 40m sprints

Strength

Bench Press (5-5-3-3-2-1)

% =45,55,75,85,95,1RM

WOD

3 Rounds for total reps:
Max reps in 1 min of:
-Dumbbell Floor press (35# /20#)
-AbMat Sit up
-Pull up
-Rest

Executed like a mini-FGB.

CrossFit PTC – WOD

No 7:00am class this week

Warm-up

Row 500
Dislocates/Hamstrings /Quads
2x
5 x Single arm Kettlebell Swing
6 x Single arm Kettlebell Clean
7 x Single arm Kettlebell Snatch
8 x Goblet Squats
10 good mornings(band or bar)

Strength

Box Squat (5-5-3-3-2-1)

% = 45,55,75,85,95,1RM

WOD

Elizabeth (Time)

21-15-9
Clean
Ring Dips