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  • 303 Kelly Drive, Suites 8&9
  • Peachtree City, GA 30269
  • 678-519-2302
  • info@crossfitptc.com
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    Many thanks to the local businesses that have partnered with us in the Whole Life Challenge. Please visit and patronize our Sponsors. Let them know that you are a member of CrossFit PTC.

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    Thursday April 17, 2014

    CrossFit PTC – WOD Warm-up Jump rope (100 single/40 doubles) 10 x Arm Circles 10 Groiner/Mountain Climber 10 Frog Jumps Burgener warm up into skill transfer Power Snatch Beginners – 15 min to work to 1 RM Snatch Snatch practice 15 min to work to 1 rm Metcon 12 min: 1 min of Double Unders […]

    Wednesday April 16, 2014

    CrossFit PTC – WOD Warm-up Row 500 (first 250 legs only) Mob tgt: Shoulder/legs 10m each of: Bear Crawl Fwd/Backward Crab Crawl/inch Worm walking lunge Burgener warm up into skill transfer Clean (2-2-2-2-2) Metcon 10-9-8-7-6-5-4-3-2-1 Body weight deadlift Box Jump 20″ Burpees

    Tuesday April 15, 2014

    CrossFit PTC – WOD Warm-up Row 500 Foam Roll & Lacrosse ball x 3 min 2x: 3 Wall climbs 5 pullups 10 GHD sit ups Bench Press (5-5-ME) beginners bench press only Pendlay Row (5-5-5) intermediate and advanced Metcon 3 Rounds for time: Run 400m 21 Ground release push ups 15 Pull ups

    Monday April 14, 2014

    CrossFit PTC – WOD Warm-up Run 400 Front Rack stretch/pidgeon pose 2x: 8 x good mornging (band or bar) 8 x Overhead squat w PVC against the wall 8 pull ups A: Front Squat (5-5-ME) B: Box Jump (3-3-3 30in box) Go directly from FS to Box Jumps then rest 1:30 Metcon 4 Rounds for […]

    Friday April 11, 2014

    CrossFit PTC – WOD Warm-up Agile 8 warm up http://youtu.be/3B-3Khbht5s 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 (20-20-20 @ 55%) Split Jerk (1-1-1-1-1-1-1 = 7 sets of 1)

    Thursday April 10, 2014

    CrossFit PTC – WOD Warm-up (No Measure) Jump rope (100 single/40 doubles) 10 x Arm Circles 10 Groiner/Mountain Climber 10 Frog Jumps Power Clean, Hang Clean, Clean (5 rounds) Warm to 80%, then do sets, if no misses add wt. Metcon (Time) 3 Rounds 5 – Deadlift (315, 15 – Dips 25 – GHD Sit […]

    Wednesday April 9, 2014

    CrossFit PTC – WOD Warm-up Row 500 (first 250 legs only) Mob tgt: Shoulder/legs 10m each of: Bear Crawl Fwd/Backward Crab Crawl/inch Worm walking lunge Metcon Run 200 21 Thrusters (95/65) 21 Pullups Run 400 15 Thrusters 15 Pullups Run 800 9 Thrusters 9 Pullups

    Tuesday April 8, 2014

    CrossFit PTC – WOD Warm-up (No Measure) Run 800 Foam Roll & Lacrosse ball x 3 min 2x: – 30 sec L sit – 30 sec h/s hold – 5 push ups/10 squats Bench Press (5-5-5-ME) Metcon (AMRAP – Rounds and Reps) AMRAP 15 Min 5-Knees to Elbows. 10- Box Jump 15 – Dumbbell Floor […]

    Monday April 7, 2014

    CrossFit PTC – WOD Warm-up Jump Rope (single X 100 then double x 40) couch stretch/pigeon pose/pvc dislocates Front Rack Stretch 2x: 10 x Reverse hyper (add # second time) 8 x Overhead squat w PVC against the wall 10 Kettlebell swings Burgener/Sn Progression A: Power Snatch Beginners work on Hang Power Snatch B: Front […]

    Friday April 4, 2014

    CrossFit PTC – WOD Warm-up (No Measure) Agile 8 warm up: 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 (20-20-20) use 50% of 1RM Metcon (AMRAP – Rounds and Reps) AMRAP 12 min 3 HSPU […]