CrossFit PTC – WOD Warm-up Run 400 Mob Tgt: Shoulder/hammies 2x 10 empty bar thruster 10 reverse hypers 8 pull ups 8 dips Back Squat (15 min to find 1RM) Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 20 Push-ups 50 Squats
CrossFit PTC – WOD Warm-up Agility Ladder Mob: Shoulders/Hips/Front rack Leg kicks (10 front/back; side/side 10 Dislocates/ 10 pipe rolls each side 10 mountain climbers 10 empty bar thrusters Burgener Clean and Jerk (1-1-1-1-1-1-1) You don’t have to stop at 7. There should be 7 attempts at heavy weight. Max Double Unders (3 min) (AMRAP […]
CrossFit PTC – WOD Warm-up Run 400 + 10 leg kicks (front/back; side/side) Hip/Hammie 2x: 15 sit up 10 Banded Good mornings 10 Kettlebell swings Front Squat (2-2-2-2-2-2-2-2-2-2 (60-65%)) Every Minute on the Minute (EMOM)- Perfect form! If you are moving slowly, then go lighter. Metcon (Time) 4 rounds for time 20 Box Jump (24/20) […]
CrossFit PTC – WOD Sign up for the holiday party by tomorrow. HERE Warm-up Row 500 Mobility (Hamstring/roll back) 2x 8 Banded good morning 8 Kettlebell swings 5 Dips Metcon (Time) Five rounds for time of: Run 400 meters 185 pound Deadlift, 21 reps Time cap = 30 min Be wise with the weight…this is […]
CrossFit PTC – WOD Sign up for the holiday party! here Warm-up (No Measure) Run 800 Mob Tgt: Front Rack/hip + any clean (ankle/wrist) 2x 10 empty bar thruster 10 reverse hypers 8 pull ups Burgener A: Snatch (find 1 RM (15 min)) B: Back Squat (Warm up then- 5-5-5 ) Do A…then warm up […]
CrossFit PTC – WOD Sign up for Holiday Party! here Warm-up 150 single jumps – 40 doubles Mobility (hip/shoulder) 2x 5 pull up 10 push up 15 squat Weightlifting Shoulder Press 5-5-5 (50-65-75)% Metcon (Time) Four rounds for time of: 50 Wallball shots, 20 pound ball Run 400 meters Strict 20 min time cap. If […]
CrossFit PTC – WOD Sign up for the Holiday Party HERE Warm-up Row 500 Dislocates/Shoulder band 2x 3 Skin the cats 5 Parallet pass through (pu/shoot,dip,shoot) 7 Ring Rows ( Feet parallel to shoulders) A: Bench Press (5-5-3-3-3) B: Weighted Pull-ups (3-3-3-3-3) Go from A to B immediately, rest 1:30 after B. Metcon (Time) […]
CrossFit PTC – WOD Sign up for the Holiday Party! Sign up HERE , respond to the evite, or email us at firstname.lastname@example.org Warm-up Run 400 + 10 leg kicks (front/back; side/side) Mob Tgt: Hip/Hammie 2x: 15 sit up 10 Banded Good mornings 10 Kettlebell swings Burgener – Clean (as a group)- work on power clean Box […]
Group WOD at 9:30 – It will be outside with a partner.
Group WOD at 10:00am only. No other classes.