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

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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

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 […]

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 […]

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 […]

Monday October 20, 2014

CrossFit PTC – Peachtree City Warm-Up Row 1000 Samson Stretch, Hamstrings, Pigeon 2x 5 Reverse hypers 5 Ninja roll ups 5 good mornings Box Squat (8-8-8 65%) Metcon As many rounds as possible in 12min of: 10 kettlebell swings (53/35) 10 ab-mat sit ups Rx + (70/44, GHD)

Saturday October 18, 2014

CrossFit PTC- Peachtree City, GA Saturday doin’s: 6:30 am  Cancelled 7:00 am    The Game Meeting #1 7:30 am    World’s Best Boot Camp – PTC 9:00 am    The Game Meeting #2 9:30 am    Saturday Group WOD – Doncha wonder what Coach Jeff has up his sleeve?

Friday October 17, 2014

CrossFit PTC – Peachtree City, GA Warm Up Run 400 Mob: Shoulders 10 perfect Overhead squats (wall) 10 air squats facing the wall 10 pull ups 10 hip extensions Handstand Walk (Progressions, free standing hs/hs walk) Metcon 5 rounds for time 5 – Turkish Get Up 2 x 50m Waiters Walk (50m down, change, back) […]

Thursday October 16, 2014

CrossFit PTC – WOD (No Measure) Run 200, Agility ladder x 4 Samson Stretch, Hamstrings, Pidgeon 2x 5 Reverse hypers 5 Ninja roll ups 5 good mornings Burgener Warm up/clean prog Clean (3-3-3-3-3) Metcon (3 Rounds for reps) 3 rounds- mini FGB style 1 min Hip Extensions Wall balls (20#/10′, 14#, 9′) Box Jump (24/20) […]

Wednesday Monday October 15, 2014

CrossFit PTC – WOD (No Measure) Row 500 + Arm circles Mobilize – Shoulder w/laccrosse ball/tspine on roller 4 xTurkish Get up then waiters walk (10m) then down 8 GHD sit ups 12 Reverse HypersSkill work: Pull up/ Muscle Up and progressions ** if you have a Muscle Up then: 8 x 2 EMOM Metcon […]

Tuesday October 14, 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) 1x 10 Kettle Bell Swings 10m Bear crawl 10 Ball Slams 10m Bear crawl – Backward Then Burgener- SN intro SN BAL Snatch Balance (3-3-3-3-3 work to a heavy triple) […]