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    Friday July 25, 2014

    CrossFit PTC – Peachtree City Run 400m Dynamic Warm up and mobility Metcon For time: 50 pull-ups 50 push-ups 50 GHD sit-ups 50 back extensions 50 wall-ball shots, 20-lb. ball 50 box jumps, 24-inch

    Thursday July 24, 2014

    CrossFit PTC – Peachtree City 150 singles/30 doubles Mob: Hip/Hammie 2x 10 Kettle Bell Swings 10m Bear crawl 10 Ball Slams A: Shoulder Press (5-5-me (80%)) B – Clapping Push up (5-6-me) Rest 1:30 Metcon (Time) 3 rounds for time Row 500 100m waiters walk R (35/25) 100m waiters walk L (35/25) —Rx+ 45#/30#  

    Wednesday July 23, 2014

    CrossFit PTC – Peachtree City Run 400m Mob: couch stretch, pigeon pose, front rack 2x 10 reverse hypers 15 toes to bar 10 Overhead squats Burgener warm up – Clean progression Clean (15 min to find 1RM) Bell* 3 rounds for time of: 21 Deadlift (185/125) 15 Pull-up 9 Front Squat (185/125)* Scaling options: A- […]

    Tuesday July 22, 2014

    CrossFit PTC – WOD 150 singles/30 doubles Shoulder Mob with band/Dislocates 2x 10 Kettle Bell Swings 10m Bear crawl 10 Ball Slams Bench Press (8-8-me (70%) Rest 1:30 Metcon 4 rounds for time: 6 Dumbbell push press (35/20) 12 Kettle Bell swings (70/44) 24 Dumb bell floor press (35/20) (both dumb bell movements are with […]

    Monday July 21, 2014

    CrossFit PTC – 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 A: Back Squat (3-3-me 85%) B: Weighted Pull-ups (8-8-me 70%) Go from A-B then rest 1:30 Beginners […]

    Friday July 18, 2014

    CrossFit PTC – WOD Mob: Roll legs/low back/Shoulder w/lacrosse ball 2x 5 Front Squats- Empty Bar 10 Wall balls 15 GHD Sit ups A: Shoulder Press (8-8-me (70%)) B – Clapping Push up- (6-6-me) A-B then rest 1 min me= max till fail without knee down Metcon (Time) 4 Rounds 5 Thrusters 95/65 10 Knees […]

    Thursday July 17, 2014

    CrossFit PTC – WOD 150 singles/30 doubles Mob: Hip/Hammie 2x 10 Kettle Bell Swings 10m Bear crawl 10 Ball Slams A: Deadlift (5-5-5-5-me (75%)) B: Box Jump (3-3-3-3-3) Go from A to B then 1 min rest. Annie 50-40-30-20-10 Double-unders Sit-ups

    Wednesday July 16, 2014

    CrossFit PTC – WOD Run 400m Mob: Samson Stretch, Pigeon pose, Shoulder 2x 10 Overhead Squats 15 toes to bar 30 Sec ring support hold Turkish Get Up (Practice) Metcon 5 rounds for time of: 45-lb. barbell Turkish get-ups, 21 reps Run 400 meters Scale: Beg = 3 rounds/any kettlebell int = 4 rounds 35# […]

    Tuesday July 15, 2014

    CrossFit PTC – WOD 150 singles/30 doubles Shoulder Mob with band/Dislocates 2x 10 Kettle Bell Swings 10m Bear crawl 10 Ball Slams Handstand Hold (3 min total time (as many reps as reqd)) Metcon (3 Rounds for time) 10 rounds 5 pull ups 5 push ups’ Then: 5 Rounds 10 GHD Sit ups 10 back […]

    Monday July 14, 2014

    CrossFit PTC – WOD Run 400m then Agile 8 Run 400m 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 Mob: Front Rack/Couch Stretch Then: Clean Warm Up-Progression Clean (8 x EMOM do 1 Sqt Clean and 1 […]