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303 Kelly Drive, Suites 8&9
Peachtree City, GA 30269
678-519-2302
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Monday April 27, 2015

CrossFit PTC – Peachtree City, GA Warm Up Row 500 Ninja Roll ups 10 Wall Balls 10 Hip extensions Burgener Warm up Snatch (1 EMOM until you fail*) Clean (1 EMOM until you fail*) *You get a mulligan on the SN. After you fail start doing cleans at the weight you failed at and continue […]

Friday April 24, 2015

CrossFit PTC – Peachtree City Warm Up Jump-n-Rope Warm Up 3 skin the cats 10 toes to bar 1 minute hold handstand 1 minute hold ring support Ghost 6 Rounds for points: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest

Thursday April 23, 2015

CrossFit PTC – Peachtree City Warm Up Run 200 Agility Ladder drills Mob: Hip/Ankle/ Squat 10 perfect OHD squats 10 perfect squats facing the wall Burgener Hang Clean – Clean x 10 @ 65-75% Back Squat (5-3-1-1-1(75,85,95,1rm,1rm))

Wednesday April 22, 2015

CrossFit PTC – Peachtree City Warm Up Row 750 Shoulder Mob: (roller/ball) Samson into down dog Groiner- Mtn Climber Dislocates Work on Jerk Split Jerk (2 x 8 @70% EMOM (form first)) Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats -scale by breaking things up -Vest is an option for those […]

Tuesday April 21, 2015

CrossFit PTC – Peachtree City Warm Up Dynamic Warm Up Followed by Group warm up Partner Fight Gone Bad 1:30 rounds for Reps Partner A runs 40m shuttle (down 40/back) Partner B does exercise, change places as desired Wall Ball – 20/10, 14/9 Sumo DL High Pull (75/55) Box Jump – 20″ box Push Press (75,55) […]

Monday April 20, 2015

CrossFit PTC – WOD (No Measure) Row 500 Mob: Hips/Ankles/Front Rack 2x 5 Ninja Roll ups 10 Wall Balls 10 Hip extensions Front Squat (3 EMOM x 10 @62.5%) Metcon (Time) 5 rounds for time of: Run 350 meters Lunge 50 metersrx+ = 20# vest Scaling options- 4 rounds Time cap at 23 min

Friday April 17, 2015

CrossFit PTC -Peachtree City Warm Up Agility Ladder Drills Box Jump Mobility: Shoulder/ Hips/Ankles Burgener Snatch Balance (2-2-2-2-2-2-2-2 rest 1:30 ) As heavy as possible-with form & speed WOD: Tabata Barbell: using 1 barbell perform 8 rounds using a tabata interval for work/rest but alternating exercises Deadlift Hang Power Clean Front Squat Rest M- 115 […]

Thursday April 16, 2015

CrossFit PTC – Peachtree City Warm up Jump-n-rope Warm Up Mobility- Bands/shoulders 2x 10 empty bar overhead squats 10 ghd sit ups 10 kettlebell swings Deadlift (5-5-3-3-3-3 (55,65,75,82.5,85,?)) Goal is to find a 3RM Early sets are warm up -No Dropping during 3RM WOD: For Time: 21-15-9 Toes to Bar Pistols

Wednesday 15 April, 2015

CrossFit PTC – Peachtree City Dynamic Warm up- 2x 15 GHD sit ups 30 sec Hand stand hold 3 Skin the cats 30 Sec ring support hold WOD:  For Time Run 200 30 pull ups 40 Push ups 50 squats Run 400 20 Pull ups 30 Push ups 40 Squats Run 800 10 Pull ups 20 […]

Tuesday April 14, 2015

CrossFit PTC – Peachtree City Warm Up Row 750m 1x 15 Scap pull 15 Face pulls 10 toes to bar 10 wall balls Bench Press (5-5-me (75%)) CFPTC Baseline- For Time: Row 500m 40 Squats 30 Sit ups 20 Push ups 10 Pull ups