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303 Kelly Drive, Suites 8&9
Peachtree City, GA 30269
678-519-2302
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Friday October 31, 2014

CrossFit PTC – WOD Run 400m Agility ladder drills 2x 10 x Bar good morning 10 x reverse hyper 10 Ball slams 10 Kettle bell swings Overhead Squat (Power Snatch, OHS, OHS x 5) Power Snatch (reference- or post here) DT 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# […]

Thursday October 30, 2014

CrossFit PTC – WOD Row 750 Squat mobility 2x 10 empty bar thrusters 10 toes to bar 10 wall balls Front Squat (6-6-6 @ 80%) Metcon (AMRAP – Rounds and Reps) Partner As many rounds as possible in 8 min: A: 10m shuttle then 1 burpee B: 10m shuttle then 1 burpee A: 2 x […]

Wednesday October 29, 2014

CrossFit PTC – WOD Jump rope 150 singles, 20 doubles Shoulder mob 2x 3 Skin the cats 5 push ups 7 good mornings 9 squats Bench Press ((8-8-8) 65%) Metcon 4 rounds 6 Dumbbell push press (35/20)* 12 KB swings (70/44) 24 Db Floor Press (35/20) * Two dumbbells -using both arms

Tuesday October 28, 2014

CrossFit PTC – WOD 100 singles 20 doubles 20 Squats Shoulder Mob with band/Dislocates Run 800m 20 scap pulls 20 face pulls Angie For Time: 100 pullups 100 pushups 100 situps 100 air squats

Monday October 27, 2014

CrossFit PTC – Peachtree City Row 1000 Samson Stretch, Hamstrings, Pidgeon 2x 5 Reverse hypers 5 Ninja roll ups 5 good mornings Burgener /Clean prog Clean (Hang clean, clean, FS x 5 (75-80%) no miss) Baseline-CFPTC Row 500m 40 Squats 30 Sit ups 20 Push ups 10 Pull ups *Judged/Graded where possible

Saturday October 25, 2014

7:00 – “The Game” – bonus point check in- 1 7:30 – The World’s Best Bootcamp – Peachtree City 9:00- “The Game” – bonus point check in – 2 9:30- Group WOD

Friday October 24, 2014

CrossFit PTC – Peachtree City Jump rope 150 singles, 20 doubles Shoulder mob 2x 3 Skin the cats 5 push ups 7 good mornings 9 squats Push Press (10 min to find 1RM) Metcon (4 Rounds for reps) 4 rounds 2 minute running clock Row 250m Push Press (65% of today’s 1RM) rest 2 min

Thursday October 23, 2014

CrossFit PTC – Peachtree City Row 750 Roll hamstrings/calves 2x 10 x Bar good morning 10 x reverse hyper 10 Ball slams 10 Kettle bell swings Deadlift (8-8-8 75%) Metcon (AMRAP – Rounds and Reps) As many rounds as possible in 10 min of: 4 x 10m shuttle run (down/back x2) 5 x over the […]

Wednesday October 22, 2014

CrossFit PTC – Peachtree City Warmup Run 400m Couch stretch, Pigeon pose 2x 6 push ups 8 Empty Bar thrusters 10 Sit upsThen Review movements and subs: Set up stations Metcon (4 Rounds for reps) Against a 4-minute running clock, perform the following for max reps: Run 600 Meters then Push-Ups x Max Reps Rest […]

Tuesday October 21, 2014

CrossFit PTC –¬†Peachtree City Warm Up Jump-n-Rope warm up x 2 Shoulder Mob with band/Dislocates 20 x face pull 20 x scap pull (bands) 2x 10 Kettle Bell Swings 10m Bear crawl 10 Ball Slams 10m Bear crawl backwards A: Split Jerk (1-1-1-1-1-1 (15 min to find 1 RM)) B: Push Jerk (1-1-1-1-1-1 (15 min […]