“Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Post # of rounds to comments

Happy 234th Birthday to the USMC! Row 500 40 Box jumps 30 Kettlebell swings (53# M/35# W) 20 Wall ball shots (20#/14#) 10 Pull ups Anyway ground/overhead 135#/ 95#, 5 reps

Filthy Fifty For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments

CrossFit HQ Rest Day CrossFit PTC- No Saturday/Sunday Classes this weekend

Complete as many rounds in 20 minutes as you can of: 65 pound Power snatch, 12 reps 10 Push-ups Post rounds completed to comments

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. Post number of minutes completed to comments

“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments.

Warm Up:     Two Rounds of: Run 400M 10 Push ups 10 Pull ups (or body rows) 25 Abmat situps 10 Hip Extensions (GHD) 10 Overhead Squats with PVC Stretching  Skills–  Front Squat:  5-5-5-5-5 WOD:             5 Rounds for time of:             7 dumbbell thrusters             14 dumbbell swings Weight:  Wm use 25# dumbbells (ie [...]

Warm Up: 2x: 10 MedBall Cleans 10 Wall Ball Shots 10 GHD Sit Ups 10 Dips 10 Pull ups Skills:   Snatch   Overhead Squat WOD: Five rounds for time of: 95 pound Snatch, 3 reps 95 pound Overhead squat, 15 reps Run 400 meters Post Times:

CrossFit PTC in Peachtree City, GA is closed on Sunday.  CrossFit HQ Work Out of the Day (WOD) Four rounds, each for time of: 800 meter run Rest as needed between efforts. Schedule information for this week (2-7 November):  Please let me know (email ric.thompson@crossfitptc.com) what classes you expect to attend so I can inform Justin [...]