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

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Saturday October 10, 2014

 

GROUP WOD IS AT 10:00am.

If you are playing “the Game” then show up at 9:30 for measurements! 

The Game 14.3 (may the odds be ever in your favor)

As many rounds and reps as possible in 9 min of:

Run 50m (25 down/back)
7 Kettebell Swing (53/35)
7 Burpee

The-Hunger-Games-5-Facts-Movie-Books

Friday October 10, 2014

CrossFit PTC – Peachtree City

Warm-up

Run 400
Mob: Shoulder/hip
10 perfect Overhead squats (wall)
10 air squats facing the wall
10 pull ups
10 hip extensions

Overhead Squat (Find 1RM (15 min))

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

IMG_9689

Thursday October 9, 2014

CrossFit PTC – Peachtree City

Warm Up

Run 200, Agility ladder x 4
Samson Stretch, Hamstrings, Pidgeon
Then:

2x
5 Reverse hypers
5 Ninja roll ups
5 good mornings

Deadlift (6-6-me @ 75%)

Metcon

3 rounds for time of:

Run 400 meters
21 Hang Power Snatch 75/45
12 pull-ups (Rx+ CTB pull up)

Post time to comments.

IMG_9683

Wednesday October 8, 2014

CrossFit PTC – Premier CrossFit in Peachtree City

Warm-up

Row 500 + Arm circles

Mobilize – Shoulder w/laccrosse ball/tspine on roller

4 xTurkish Get up then waiters walk (10m) then down

8 GHD sit ups

12 Reverse Hypers

Handstand Walk (Progressions, free standing hs/hs walk)

Metcon

4 Rounds for reps of:

As many reps as possible in 2 min of:
Row 250
Max Reps Air squats
Rest 2 min

(Score = total air squats)

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Wednesday October 8, 2014


CrossFit PTC – Strength Club

(No Measure)

Continue with Deload Week

Row 500 + Arm circles

Mobilize – Shoulder w/laccrosse ball/tspine on roller

4 xTurkish Get up then waiters walk (10m) then down

8 GHD sit ups

12 Reverse Hypers

Deadlift (50%X3X5 of old working max)

Pendlay Row (5X10 – increase weight with each set)

Metcon (4 Rounds for reps)

4x:

As many reps as possible in 2 min of:

Row 250

Max Reps Air squats

Rest 2 min

(Score = total air squats)

Tuesday October 7, 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

A: Push Press (5-5- me 80%)

Metcon (Time)

4 rounds for time of:

10 Thrusters (95, 65)

200m Farmers Carry (35/25)

30 Floor Press (35/25)

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Monday October 6, 2014

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

A: Front Squat (6-6-me @ 75%)

Metcon (3 Rounds for reps)

Tabata:

8 rounds of 20s of work followed by 10s of rest of the following:

– Bulgarian Split Squat (alt legs ea round)

– Power Clean (135/85)

– Double under

– Score = total number

** 30s rest between elements

2014-03-07 19.12.23

Friday October 3, 2014

CrossFit PTC – Peachtree City

Warm Up

Run 200, Agility ladder x 4
Samson Stretch, Hamstrings, Pidgeon
2x
5 Reverse hypers
5 Ninja roll ups
5 good mornings
then
Group power clean/front squat with bar

Clean (Hang Clean, Clean, Front Squat x 5 (75-85%))

Metcon (Time)

21-15-9 reps for time of:
115-lb. overhead squats
Toes-to-bar

Ropes-Frontsquat

Important Stuff – Pay attention:

Holiday Schedules are available at the gym.  Please take one.

Save the following dates:
Fitness starts with food-  Food drive to benefit The Real Life Center  -Nov 15 @ 8:30 am.

Holiday Party on December 6 at 3:30pm.  – You don’t want to miss this.

Thursday October 2, 2014

CrossFit PTC – Peachtree City

Warm Up

Row 500
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

Handstand Walk (Practice)

Metcon (Time)

Five rounds for time of:
Unbroken Pull-Ups x Max Reps
Broad Jumps (6′/5′)
Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups.

 

Katie-OHD