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    Tuesday July 15, 2014

    CrossFit PTC – WOD

    150 singles/30 doubles
    Shoulder Mob with band/Dislocates
    2x
    10 Kettle Bell Swings
    10m Bear crawl
    10 Ball Slams

    Handstand Hold (3 min total time (as many reps as reqd))

    Metcon (3 Rounds for time)

    10 rounds
    5 pull ups
    5 push ups’

    Then:
    5 Rounds
    10 GHD Sit ups
    10 back extensions

    Then:
    2 rounds
    25 wall ball (20#/10 – 14#/9′)
    25 box jumps (24″/20″)

    Rest as needed between couplets. Post time for each couplet
    R1 = Pull/Push
    R2= Sit/Ext
    R3 – Wallball/Box Jump

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    Monday July 14, 2014

    CrossFit PTC – WOD

    Run 400m then Agile 8

    Run 400m
    Foam Roll — IT, Piraformis, Teardrop adductors
    V-Sit rollover
    Firehydrant (arms/back straight)
    Groiner (10x each side)
    Frog Jumps (10x)
    1st Baseman (x2 each side) or Sampson
    Mob: Front Rack/Couch Stretch
    Then:

    Clean Warm Up-Progression

    Clean (8 x EMOM do 1 Sqt Clean and 1 FS )

    USE 85% of 1RM FS if possible. Record the clean as 1 and the FS as 2

    Front Squat

    Metcon

    21- 15-9

    Steps Front Rack Walking Lunge (95#/55#)
    Kettlebell Swing (70#/44#)
    RX + = 115# walking lunge

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    Friday July 11, 2014

    CrossFit PTC – WOD

    Warm Up

    Jump rope (150 x single), 30 x double

    4 agility ladder drills
    20m broad jumps
    10 kb swings
    10 hip ext
    10 overhead squat (pvc-empty bar)
    Burgner Warm up

    Power Snatch (1-1-1-1-1 (80)%)
    Do a power Snatch- then 3 Overhead Squats. (5 sets)

    After you complete the SN-OHD SQT then start shoulder press

    Shoulder Press (5-5-5-5-5 (70%))

    CrossFit Games Open 12.1 (AMRAP – Rounds and Reps)

    7-Minute AMRAP of:
    Burpees to a 6″ target

    *No 6″ target required today

    IMG_7884Yea Burpees!

     

     

    Thursday July 10, 2014

    CrossFit PTC – WOD

    Warm Up

    Row 500
    Mob: Shoulders/Couch Stretch/Hamstrings
    Agile 8
    Foam Roll — IT, Piraformis, Teardrop adductors
    V-Sit rollover
    Firehydrant (arms/back straight)
    Groiner (10x each side)
    Frog Jumps (10x)
    1st Baseman (x2 each side) or Sampson

    A: Back Squat ((5-5-5-5-5) 50,60,70,70,70%)

    B – Depth Jump (3-3-3-3-3)

    Metcon

    10 bulgarian split squats (alt leg)
    20 Knees to elbows
    30 Kettlebell Swings (53/35)
    - do 3 burpees everytime you break up the KBs

     

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    Wednesday July 9, 2014

    CrossFit PTC – WOD

    - Avenger Camp starts on the 14th- Still some spots left – Tell your friends with kids!

    Short Dynamic Warm up

    Run 800m
    Roll and mobility

    Do either Cindy or Mary

    Cindy

    20-Minute AMRAP of:
    5 Pull-ups
    10 Push-ups
    15 Squats

    Mary

    20-Minute AMRAP of:
    5 Handstand Push-ups
    10 Pistols (5-L / 5-R)
    15 Pull-ups

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    Tuesday July 8, 2014

    CrossFit PTC – WOD

    Warm-Up

    Jump Rope- 150 single then 40 double
    Shoulder Mob with Band/dislocates
    2x:
    10 Kettlebell Swings
    10m Bear Crawl
    10 Ball Slams

    A: Bench Press (5-3-3-1-1 (60%,70%,80%,90%,1RM))

    B: Weighted Pull-ups (5-5-5-5-5(65%))

    Go directly from A-B then rest 1:30.
    NO KIPPING…if you can’t do weighted pull ups then work on strict pull ups, no strict pull up? work on Jump and hold negative (x 3)
    —Beginners just do bench press

    Metcon

    3 rounds for time:
    10 Ring dips
    20 GHD Sit ups
    30 Wall balls (20#/10′, 14#/9′)
    (each time you break up the wall balls do 3 burpees)
    Put number of wall ball breaks in comments with scaling.

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    Monday July 7, 2014

    CrossFit PTC – WOD

    Warm Up

    Row 500
    Roll legs/Low back/Front rack stretch
    2x
    5 Front Squat-Empty Bar
    10 Wall ball
    15 GHD sit up
    Then:
    Power Clean Progression/Burgener

    A: Power Clean (10 min to find 1 RM)

    Metcon

    As many power cleans as possible in 8 min. (80% of 1RM)
    rest 5 min:

    Rest 5 min then:

    Metcon (6 Rounds for calories)

    6 rounds for total calories
    Row 30s
    Rest 30s

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    Thursday July 3, 2014

    CrossFit PTC – WOD

    Closed July 4- Happy Independence Day!

    Kids Functional Fitness- Avenger Camp
    14-18 July and 28 July-1 August. Sign up now!

    Row 500
    Mob: Shoulders/Couch Stretch/Hamstrings
    Agile 8
    Foam Roll — IT, Piraformis, Teardrop adductors
    V-Sit rollover
    Firehydrant (arms/back straight)
    Groiner (10x each side)
    Frog Jumps (10x)
    1st Baseman (x2 each side) or Sampson

    Warm-up

    Demo/Practice/Warm up on movements

    Metcon (3 Rounds for reps)

    “Death by Barbell”
    Body-weight back-squat ladder
    Rest 5 minutes
    3/4 body-weight push-press ladder
    Rest 5 minutes
    1 1/2 body-weight deadlift ladder

    For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
    *for scaling use 65% of 1RM

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    Wednesday July 2, 2014

    CrossFit PTC – WOD

    Closed July 4- Happy Independence Day!

    Kids Functional Fitness- Avenger Camp
    14-18 July and 28 July-1 August. Sign up now!

     

    Run 400m
    Mob: Samson Stretch, Pigeon pose, Shoulder
    2x
    5 x hollow rock roll to Superman (hold each 20 sec)
    10 Overhead Squats
    15 toes to bar
    30 Sec ring support hold

    Handstand Push-ups (3 EMOM for 8 min)

    Metcon (5 Rounds for reps)

    Tabata- Bars, Balls and Boats
    Pull up
    Ball Slam (30/15)
    Row (Calories)
    Push up
    Wall Ball (20-10, 14-9)

    Do max reps in 20s, rest 10s for 8 sets of each exercise.

    30s rest/transition time between each exercise.

    Score each round and total reps

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    Tuesday July 1, 2014

    CrossFit PTC – WOD

    Closed July 4- Happy Independence Day!
    Kids Functional Fitness- Avenger Camp
    14-18 July and 28 July-1 August. Sign up now!

    150 singles/30 doubles
    Shoulder Mob with band/Dislocates
    2x
    10 Kettle Bell Swings
    10m Bear crawl
    10 Ball Slams

    A: Shoulder Press (5-5-5-5-5 @ 65)

    B- 5 Clapping Push ups immediately after the 5 shoulder press, then rest 1:30.

    Helen

    3 Rounds for time of:
    400m Run
    21 Kettlebell Swings, 53# / 35#
    12 Pull-ups

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