CrossFit PTC – WOD Memorial Day Murph – Sign up…Other classes cancelled on Monday. Warm-up Run 800 Shoulder (Band/ball) 2x 10 – Parallette Pass Through (Pushup-Shoot-Dip-Shoot) 10 GHD Sit ups 10 Hip Extensions Shoulder Press ( (10 x 2 at 55% 1RM) 45 sec rest) Speed and form. Metcon (AMRAP – Rounds and Reps) The [...]

CrossFit PTC – WOD Warm-up Roll legs (Hamstrings/IT Band/Quads), Roll feet Sled push (20m empty), Pull backwards 20m 2x 10 Box Jumps 10 steps Walking Lunge 10 Good mornings (beg = empty bar, int/adv add weight) 5 slow squats + 5 squats Box Squat ((10 x 2 at 55% of 1RM) 45 sec rest) Log [...]

CrossFit PTC – WOD Warm-up 2 min of jump rope Leg kicks (Front, back, side-side) x 10 each 10 kettle bell swings Mobility: work on squat depth (pidgeon pose, ball in hip etc) Kelly (Time) Time limit = 45 min 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball [...]

CrossFit PTC – WOD Warm-up Run 800 Dislocates/ Couch Stretch 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 Shoulder Press (5-5-5-3-me) (55, 65,75,85,90)% Metcon (Time) For time: 21-15-9 reps of: Push Jerk (135, 85) Burpee

CrossFit PTC – WOD Warm-up Row 500 Stretch Hammies(Band or hurdler), Roll back/quads 2x: 10 Reverse hypers 10 banded good mornings and side steps 10 GHD Sit ups 5×1 arm Kb swings Box Squat (5-5-5-3-me) (55, 65,75,85,90)% Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# / 35# 30 Pull-ups

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)

Sign up Here for 7:30 am Sign up Here for 8:15 am Sign up Here for 9:00 am (9:00am is full) Sign up Here for 10:ooam

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 [...]

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#