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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 May 15, 2015

CrossFit PTC – WOD

(No Measure)

Jump rope 150 x single/40 x double

Shoulder Mob-

2x

30 second ring support

Leg Kicks (stiff leg/soccer/right/left)

2 wall climbs

5 toes to bar

Max effort set of push ups (yes 2x)

Shoulder Press (5-5-me (70%))

Metcon (5 Rounds for reps)

5 rounds

Run 200

10 Burpees

10 strict pull ups

10 GHD Sit ups

Rest 1 min

Rx+ 20# vest

Thursday May 14, 2015

CrossFit PTC –¬†Peachtree City

Warm Up

Run 400m
Hamstrings/Hips
2x
10 Hip extensions
10 Good mornings
10 Kettlebell swings

Back Squat (2 EMOM for 12 Min @ 60%)

warm up to 60% —

Form- Down for a 2 count, Pause for a full second at the bottom, then up as fast as possible. Aim for perfect form each rep. Form and speed of drive.

Metcon (4 Rounds for reps)

For total Reps

4 x:
1 min ea of:
Squat Clean (95/65)*
Double Unders
KB swing (53/35)
Rest 1 min

-Score each round.

IMG_7934

Wednesday May 13, 2015

CrossFit PTC –¬†Peachtree City

Warm Up

Row 3 min
Shoulders/Hips
2x
5 pull ups
10 Toes to bar
5 perfect overhead squats (pvc or bar)
10 Kettlebell swings

Burgener Warm Up

Hang Snatch (10 min to find 1 RM)

Metcon

For time:

95/55 pound Snatch, 9 reps
Row 2,000 meters
95/55 pound Snatch, 15 reps
Row 1,000 meters
95/55 pound Snatch, 21 reps
Row 500 meters

Pwr Sn = OK

IMG_7921

Tuesday May 12, 2015

CrossFit PTC –¬†Peachtree City

Warm Up

Jump rope 150 x single/40 x double

2x
Arm Circles
Leg Kicks
2 wall climbs
10 GHD Sit ups

Turkish Get Up (Find 1 RM)

Beg- Practice TGU for WOD
Alternate- work on Muscle up

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Min

2 Turkish Get ups each side (35/25)*
20m Broad Jumps
2 Muscle ups

* use either DB or KB
(sub for MU = 3 Pullup/3 Dip)
Each 10m broad jump = 1 rep

IMG_7892

 

Monday May 11, 2015

CrossFit PTC – WOD

Run 400m

Mob: Hamstrings/Hips

2x

10 Hip extensions

10 Good mornings

10 Kettlebell swings

Front Squat (5,5, ME (80%- or add 5# from last week))

Rest 1:30 between sets

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 8 Min:

4 Burpees

8 Wall balls

12 Steps Overhead Walking Lunge (45/25)

Rx+= Sub Overhead Walking Lunges with One Arm DB Lunges (45,25)

6 steps right, 6 steps left

*44/26 lb KB is fine as well

IMG_7923

Friday May 8, 2015

CrossFit PTC – WOD

Warm Up

3x Fwd Bear crawl/Backward Bear crawl 10m
Roll T-spine/ Thoracic extension with bench/box
Down Dog
1x
Scap pull x 15, Face pull x 15
6 x Parrallet shoot thru
Ring Support hold x 1 min
1 Max set of unbroken push ups

Shoulder Press (5-5-me (67.5%))

Metcon

AMRAP 3 min
7 Wall ball
7 Box Jump
Rest 2 Min

AMRAP 3 min
7 toes to bar
7 Burpees
Rest 2 Min

AMRAP 3 min
7 pull ups
7 push ups

Round 1 = Wall balls/Box Jump
Round 2 = TTB/Burpees
Round 3 = Pull up/Push up

IMG_7399

Thursday May 7, 2015


CrossFit PTC – WOD

Warm Up

Jump-n-rope Warm Up
Mob: Bands Hammie/IT Band + Foam roller legs
2x
10 empty bar overhead squats
10 ghd sit ups
10 kettlebell swings
Burgener Warm Up-
(Teach Power Clean – Beginners)

Deadlift ( 5-3-1-1-1 (75, 85, 95, 1RM, 1RM))

Metcon

AMRAP 8 min
5 Dips
10 Power Cleans (135,85)

IMG_7651

Wednesday May 6, 2015

CrossFit PTC – Peachtree City

Warm Up

Run 200m
Shoulder mobility ( roller/ball)
Samson into Down Dog
Groiner -Mtn Climber (x8)
Dislocates

EMOM for 10 min
5 pull ups
10 push ups
RX+ = 20# vest
Record number of rounds that you make it.

Metcon

5 rounds

Run 400
50 squats
(rx+ = 20# vest)

* Beginners 3 or 4 rounds @ 30 squats

Good Morning 5:00am crowd
Good Morning
5:00am crowd

May Happenings

 

CrossFit Kids and Varsity Class day and time changes begin Tuesday May 26th. Tuesday, Thursday, and Friday Classes at 9 am.

Tuesday May 5, 2015

CrossFit PTC – Peachtree City, GA

Warm Up

Row 500m
Roll upper back /Tspine then legs
Couch stretch
10 Perfect overhead squats against the wall
10 perfect squats facing the wall
3 pull ups
Burgener Warm Up to SN Balance

Snatch Balance (2 EMOM – add weight until failure)

Jackie

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

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