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303 Kelly Drive, Suites 8&9
Peachtree City, GA 30269
678-519-2302
info@crossfitptc.com

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CrossFit PTC Supports the RRG

CrossFit RRG: We support our community's first line of defense.

Important Stuff – Pay attention:

Holiday Schedules are available at the gym.  Please take one.

Save the following dates:
Fitness starts with food-  Food drive to benefit The Real Life Center  -Nov 15 @ 8:30 am.

Holiday Party on December 6 at 3:30pm.  – You don’t want to miss this.

Friday October 31, 2014

CrossFit PTC – WOD

Run 400m
Agility ladder drills
2x
10 x Bar good morning
10 x reverse hyper
10 Ball slams
10 Kettle bell swings

Overhead Squat (Power Snatch, OHS, OHS x 5)

Power Snatch (reference- or post here)

DT

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Scale appropriately. Use 1 bar.

HPC- must pause from DL.

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Thursday October 30, 2014

CrossFit PTC – WOD

Row 750
Squat mobility
2x
10 empty bar thrusters
10 toes to bar
10 wall balls

Front Squat (6-6-6 @ 80%)

Metcon (AMRAP – Rounds and Reps)

Partner

As many rounds as possible in 8 min:
A: 10m shuttle then 1 burpee
B: 10m shuttle then 1 burpee
A: 2 x 10m shuttle then 2 burpee
B: 2 x 10m shuttle then 2 burpee
continue adding 1 shuttle and 1 burpee per round

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Wednesday October 29, 2014

CrossFit PTC – WOD

Jump rope 150 singles, 20 doubles
Shoulder mob
2x
3 Skin the cats
5 push ups
7 good mornings
9 squats

Bench Press ((8-8-8) 65%)

Metcon

4 rounds
6 Dumbbell push press (35/20)*
12 KB swings (70/44)
24 Db Floor Press (35/20)
* Two dumbbells -using both arms

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Tuesday October 28, 2014

CrossFit PTC – WOD

100 singles 20 doubles
20 Squats
Shoulder Mob with band/Dislocates
Run 800m
20 scap pulls
20 face pulls

Angie

For Time:
100 pullups
100 pushups
100 situps
100 air squats

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Monday October 27, 2014

CrossFit PTC – Peachtree City

Row 1000
Samson Stretch, Hamstrings, Pidgeon
2x
5 Reverse hypers
5 Ninja roll ups
5 good mornings
Burgener /Clean prog

Clean (Hang clean, clean, FS x 5 (75-80%) no miss)

Baseline-CFPTC

Row 500m
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
*Judged/Graded where possible

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Saturday October 25, 2014

7:00 – “The Game” – bonus point check in- 1

7:30 – The World’s Best Bootcamp – Peachtree City

9:00- “The Game” – bonus point check in – 2

9:30- Group WOD

Friday October 24, 2014

CrossFit PTC – Peachtree City

Jump rope 150 singles, 20 doubles
Shoulder mob
2x
3 Skin the cats
5 push ups
7 good mornings
9 squats

Push Press (10 min to find 1RM)

Metcon (4 Rounds for reps)

4 rounds
2 minute running clock
Row 250m
Push Press (65% of today’s 1RM)
rest 2 min

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Thursday October 23, 2014

CrossFit PTC – Peachtree City

Row 750
Roll hamstrings/calves
2x
10 x Bar good morning
10 x reverse hyper
10 Ball slams
10 Kettle bell swings

Deadlift (8-8-8 75%)

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 10 min of:
4 x 10m shuttle run (down/back x2)
5 x over the box burpee

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Wednesday October 22, 2014

CrossFit PTC – Peachtree City

Warmup

Run 400m
Couch stretch, Pigeon pose
2x
6 push ups
8 Empty Bar thrusters
10 Sit upsThen
Review movements and subs:
Set up stations

Metcon (4 Rounds for reps)

Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters then
Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar

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Tuesday October 21, 2014

CrossFit PTC – Peachtree City

Warm Up

Jump-n-Rope warm up x 2
Shoulder Mob with band/Dislocates
20 x face pull
20 x scap pull (bands)
2x
10 Kettle Bell Swings
10m Bear crawl
10 Ball Slams
10m Bear crawl backwards

A: Split Jerk (1-1-1-1-1-1 (15 min to find 1 RM))

B: Push Jerk (1-1-1-1-1-1 (15 min to find 1 RM))

(either A or B- Beginners work on Rope Climbs first- then Split Jerk)

Metcon

Partner WOD:

7 rounds for time:
50m shuttle farmers carry (50m each way – 35/25)
2 rope climbs

(One partner working, each does 7 rounds)

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