CrossFit PTC – WOD

No 7:00 am class this week

Warm-up

Run 400 + 10 leg kicks (front/back; side/side)
Dislocates/shoulder with band
Jump rope- 100 single + 20 double

Review

Review elements of WOD – Standards/ROM/Scaling

WOD

For time:

100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climbs
50 Box jump, 24″/20″
25 Overhead squats, 65#/45#
25 L-pull-ups
50 Abmat Sit-ups

Schedule Change:  7:00am & 7:30 pm classes are cancelled all week (thru 5-10)
Will restart on 5/13.

CrossFit PTC – WOD

Warm-up

Jump rope x 150, 40 Doubles
Back over roller & hold bar (keg stretch), shoulder (band)
2x
10 pistols (alternating legs)
10 Hip extensions
2- 10 Sec Tuck L sit from rings (Tuck L – Hang from Rings)
Arm circles x 10 (fwd, back, thumbs up/dn)
5 Scarecrow arm raises

Review

PVC Shoulder Press
PVC Push Press
PVC Push Jerk

WOD

Shoulder Press (1-1-1-1-1)

Push Press (3-3-3-3-3)

Push Jerk (5-5-5-5-5)

One of the principles of CrossFit is to learn and practice new sports.  Coordination, agility and balance are directly related to fun and absolutely essential for quality of life.

CrossFit PTC

Scavenger Hunt – Saturday 11 May
Memorial Day Murph- May 27

Warm-up

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

Strength

Deadlift (20 min to find 1RM)

Beginners- DL – FORM/
Then Hang Power Clean – Form

WOD

21-15-9
Hang Power Clean (155/75)
Burpee

We are rescheduling the scavenger hunt till Saturday the 11th of May due to forecast heavy rain. 

We will have a group WOD at 9:30.

CrossFit PTC  WOD

Friday Night Lights @ 6:30pm – Burn your own…we provide the grill (and some beer)

Warm-up

Row 250 with legs only, no arm pull/Row 250 Form
Hips/Ankles/Wrists
Burgener Warm Up
Work on split jerk (footwork, ohd position, etc)

Clean and Jerk (Find 1 RM (20 min))

Conditioning

Four rounds for time of:
Run 400 meters
50 Squats

CrossFit PTC – WOD

Warm-up

Run 400
Dislocates/Atlas Stretch
2x
10 pistols (alternating legs)
10 Hip extensions
2- 10 Sec Tuck L sit from rings (Tuck L – Hang from Rings)
Arm circles x 10 (fwd, back, thumbs up/dn)
5 Scarecrow arm raises

Front Squat (2,2,2,2,2,2,2,2)

55% of 1RM

Conditioning (Time)

Three rounds, 15-12-and 9 reps, for time of:
135/95 pound barbell Thrusters
45/20 pound weighted Pull-ups

CrossFit PTC – WOD

Warm-up

150 singles/30 doubles
Hips/Hammies/Shoulders
2x
10 Good mornings
10 GHD sit ups
10 reverse hypers

Overhead Squat (5 x 5 )

45,55,65,75,80%

Conditioning (Time)

3 Rounds for time
5 Deadlift 275/155
15 Burpees

CrossFit PTC WOD

Warm-up

Run 400
Dislocates/Atlas Stretch
3x
5 pull ups
10 push ups
15 squats

Handstand Walk (work on HS Walk or HS and hold)

Conditioning (Time)

Three rounds for time of:
Run 800 meters
50 Wall ball shots, 20#/14#

CrossFit PTC -WOD

Warm-up

Row 250 with legs only, no arm pull/Row 250 Form
Hips/Ankles/Wrists
Burgner Warm Up

Snatch (1-1-1-1-1-1-1)
Warm up and find 1RM

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45# / 35#
30 Pull-ups

OK folks —- we ain’t done yet.

Last week was Free Coffee in the morning (Tue, Wed and Thu) as well as Progenex tasting.

THIS WEEK:  Our gift to you is an additional workout!  If you are on a basic through silver membership have an extra WOD on us.

Other FREE AND FUN stuff this week?  You’ll just have to come in and find out.

Did you sign up for the scavenger hunt on Saturday?…