“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

SUNDAY- CrossFit PTC is Closed on Sunday.

SATURDAY- 9:00 AM class only Fight Gone Bad 3 Rounds with 1 minute rest between rounds of: Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds (Reps) Box Jump: 20″ box (Reps) Push-press: 75 pounds (Reps) Row: calories (Calories) Clock does not stop between rounds.  1 point for each rep, except [...]

Warm up (2x) 100 jump rope 15 Dips (or ring push ups) 10 Med ball cleans 10 Abmat Situps 10 Hip ext to Glute/Ham Raise 2 Min Handstand Practice SKILL- Muscle Snatch WOD:  21-15-9 Squat Clean (135#) Pull up Post Times

Overhead Squat 3-3-3-3-3

Baseball 15: AMRAP 15min 15 Box Jumps 15 Wall Ball Shots 15 Thrusters (45/35) 15 Kettlebell Swings (53/35)

ANNIE: For time 50 Double Unders 50 Abmat Sit ups 40 Double Unders 40  Abmat Sit ups 30 Double Unders 30 Abmat Sit ups 20 Double Unders 20 Abmat Sit ups 10 Double Unders 10 Abmat Sit ups Post times to comments: Sub:  5 single unders for each double under  

Work out of the Day: 21 Pull ups 50′ Walking lunge 18 Pull ups 50′ Walking lunge 15 Pull ups 50′ Walking lunge 12 Pull ups 50′ Walking lunge 9 Pull ups 50′ Walking lunge 6 Pull ups 50′ Walking lunge 3 Pull ups 50′ Walking lunge Post Times:   Notes for week of the [...]

Making up for last weekend.  Saturday WODs at 8:30 and 9:30.  “Lumberjack 20“ 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m

Sorry Can’t do the Main Site WOD today…not enough rings and no pads.  We will work on the inverted lower as a group. CF PTC WOD: 3 Rounds for time 21 Hang Power Cleans 15 Ring Pushups 30′ walking lunge