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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 May 29, 2015

CrossFit PTC -Peachtree City Warm Up Row 500 Hamstring/IT stretches with band 2x 5 pull ups 10 banded good mornings 10 Hip Extensions Snatch Grip Deadlift (3-3-3 (100-110-125)% of your Snatch) Deadlift (5-5-5 @ 70%) Metcon (Time) 3 rounds for time 10 Toes to bar 15 Box Jump (24/20) 20m walking lunge (45# plate overhead, […]

Thursday May 28, 2015

CrossFit PTC – Peachtree City Warm Up Jump -n – Rope warm up- then 30 doubles Roll upper back, Banded bully stretch Arm Circles 2x 10 Ketlle bell swings 10m Bear crawl 10 Ball slams 30 second hold ring support Dumb bell Overhead Squat (5-5-5-5-5) Each Set is Right and Left…add weight Beginners can work on […]

Wednesday May 27, 2015

CrossFit PTC – Peachtree City Row 500 & Agile 8 Row 500 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 Back Squat (5-5-5 (82.5%) or add 5-10# from last ) Metcon (AMRAP – Reps) AMRAP […]

Tuesday May 26, 2015

CrossFit PTC – Peachtree City Warm Up Jump -n – Rope warm up- then 30 doubles Roll upper back, Banded bully stretch Arm Circles 2x 10 Ball slams 10 Wall balls 30 second hold ring support Shoulder Press (1-1-1-1-1) Push Press (3-3-3-3-3) Push Jerk (5-5-5-5-5)

Memorial Day Murph- May 25, 2015

CrossFit PTC -Peachtree City Please be on time for your heat.  If you did not already sign up then we may have to back order you a shirt.  Heats run every 45 min starting at 6:00am.  The 9:00 heat is FULL. Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run […]

Friday May 22, 2015

CrossFit PTC – Peachtree City Warm Up Couch stretch, samson stretch, hamstring 2x 10 Squats on wall w/pvc ohd 8 pull ups 8 hip extensions run 200 Back Squat (5-5-5 (80%) or add 5-10# from last week) Workout Of the Day: 3 Rounds for time of: Run 400 15 power cleans (165, 85) 25 Medball abmat […]

Thursday May 21, 2015

CrossFit PTC – Peachtree City Warm Up Jump rope 150 x single/40 x double Shoulders/wrist 2x Arm Circles Leg Kicks 2 wall climbs 10 GHD Sit ups Dumbell Squat Snatch (Learn/Practice/Find 1 RM) 1 Arm- Full Squat Snatch WOD: 5 Rounds for time 10 – Dumbell Sqt Snatch (5 ea arm) 40/25 8 – Pistols (4 […]

Wednesday May 20, 2015

CrossFit PTC – Peachtree City Warm Up Dynamic Warm Up then 8 x 40m sprints EMOM Metcon 5 rounds for total reps 2:00 min of: 7 – Burpees 7 – Thrusters (95/65) Rest 4 min *Score is total reps

Tuesday May 19, 2015

CrossFit PTC – Peachtree City Warm Up Run 800 Mob: Hamstrings/ Hips 2x 8 Reverse hypers 8 Good morning 12 wall balls Cindy (as many rounds as possible) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats When you finish- Run 800m as a cool down or cash out. If you have enough time run a […]

Monday May 18, 2015

CrossFit PTC – Peachtree City Today Chris Pollack does his last WOD with us before Air Force Basic. Wish him well and enjoy today’s WOD. Warm Up Mob Tgt: Shoulders, Hips 1x Leg Kicks/arm circles (10 x each way) 10 Pull ups Max set of push ups 20 GHD sit ups Burgener – C&J Clean and […]