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  • 303 Kelly Drive, Suites 8&9
  • Peachtree City, GA 30269
  • 678-519-2302
  • info@crossfitptc.com
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    Thursday April 24, 2014

    CrossFit PTC – WOD Row 500 (first 250 legs only) Mob tgt: Shoulder/legs 10m each of: Bear Crawl Fwd/Backward Crab Crawl/inch Worm 10 wall washer/OHD sqt with PVC Burgener warm up into skill transfer Snatch (3-3-3-3-3) from top of knees Jackie For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

    Wednesday April 23, 2014

    CrossFit PTC – WOD Type Agile 8 warm up Foam Roll — IT, Piraformis, adductors V-Sit rollover Firehydrant (arms/back straight) Groiner (10x each side) Frog Jumps (10x) Squats (5x) 1st Baseman (x2 each side) or Sampson Ninja Roll ups Back Squat (1-1-1-1-1-1-1 (50,60,70,80,90,?)) first 1-1-1 rest 1:00 then rest 2:30 Helen (Time) 3 Rounds for […]

    Tuesday April 22, 2014

    CrossFit PTC – WOD TypeDynamic Warm up 10 x Arm Circles Shoulder mob: Lacrosse ball/Banded Bully 10 Groiner/Mountain Climber 10 Frog Jumps the details of the warm-up A: Split Jerk (3-3-3-3) B: Weighted Pull-ups (5-5-5-5) Go from A to B and then rest 1:30 Metcon Partner WOD: 8 Rounds: Row 1 Min Rest 15 Sec […]

    Monday April 21, 2014

    CrossFit PTC – WOD Run 400 Mob tgt: Hips/Hammies/Shoulders Agility ladder x 2 Partner Burpee/Front Rack w/band (30s each) x 4 Broad Jump 10m x 2 10 Empty Bar thrusters Clean progressions Power Clean 20 min to find 1 RM Beginners – Hang Power Clean or top of knee Metcon As many Power Cleans as […]

    Friday April 18, 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 @ 57.5%) Metcon 5 rounds 3 Rope climbs 5 Push Press (135, 75) 40 m shuttle […]

    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)