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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 March 6, 2015

CrossFit PTC – Peachtree City, GA Warm-up Run 400 Agility ladder and jumps Pigeon pose, hamstring stretch with band 2x 5 perfect overhead squats (wall washers) 5 squats facing the wall 5 handstand push ups Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 […]

Thursday March 5, 2015

CrossFit PTC – Peachtree City Warm up Row 500 Samson/Spiderman/hamstring combo Arm cirlcles /dislocates 2x 10 Kettle Bell Swings 10m Bear crawl 10 Ball Slams Review all of the movements in the bear complex. Bear Complex (4 x 7 ) Power Clean Front Squat Push Press Back Squat Second Push Press Go straight thru…then repeat 6 […]

Wednesday March 4, 2015

CrossFit PTC – Peachtree City, GA Warm Up Run 400m 2x 10m Inchworm 10m Spiderman 10m Crab Crawl 10m Bear Crawl -SKILL: Work on a goat or skill that you don’t have or need to improve: – Double unders – Gymnastics – Etc Metcon 4x 200m farmers carry (35/25) 20 Wall balls 10 Pull ups 10 […]

Tuesday March 3, 2014

CrossFit PTC – Peachtree City Warm Up Jump n rope warm up couch stretch – 1 min ea side Banded Bully Stretch- 1 min each side 15 Face pulls 15 Scap pulls 3 skin the cats 6 parallet shoot thrus Behind The Neck Jerk (2 EMOM for 8 (80% but good form)) Metcon 4x Row 500 […]

Monday March 2, 2015

CrossFit PTC – Peachtree City, GA Warm-Up 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 (12-12-12-12-12 @ 65%) Metcon AMRAP 8 min 4 – Power Cleans (155, 75) 8 – 6′ Broad […]

Saturday 2/28

CrossFit PTC – WOD Metcon (Time) Partner WOD: A: Row 5K B: – 80m db Farmers Carry – 40m db Waiter’s Walk R- Arm – 40m db Waiter’s Walk L- Arm (35#/25#) Time is complete when the row is finished. You may switch rowing partners when and as often as you like however partners cannot […]

Friday February 27, 2015

CrossFit PTC – Peachtree City Warm Up Row 500 Agility ladder Mobility: Hips/Front Rack/Ankles 2x 5 Ninja roll ups Junk Yard Dog Burgner/C&J Clean and Jerk (2-2-2-2-2-2-2 75-85% EMOM) Metcon 21-15-9 Deadlift (225, 125) Bar facing burpee

Thursday February 26, 2015

CrossFit PTC – Peachtree City Warm Up Dynamic warm up – 10 min Set up/brief the WOD /exercises/Range Filthy Fifty For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 […]

Wednesday February 25, 2015

CrossFit PTC – Peachtree City Warm Up Jump n rope warm up couch stretch – 1 min ea side Banded Bully Stretch- 1 min each side 15 Face pulls 15 Scap pulls Bench Press (5-5-5-5-me) 45, 65, 75, 77.5,77.5% J.T. 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, […]

Tuesday February 24, 2015

CrossFit PTC – Peachtree City Warm Up 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 (20-20-20 @ 60%) Metcon 21-15-9 Steps walking lunge Pull up Kettlebell swings (70/44)