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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 November 15, 2014

CrossFit PTC-  Fitness Begins with Food

Sponsored by

Thrivent Financial

benefiting

THE REAL LIFE CENTER

 

Come into CrossFit PTC with as many friends that you can dig up for a free Food Drive workout.

For every pound of food you bring in you get to take 1 rep off of your workout! Or a donation buys you 1 rep per $1!


RUN 1 MILE
100 BURPEES
200 WALL BALLS
300 SIT-UPS
RUN 1 MILE

This is for a team of 2. Reps will be added for each team member accordingly.
2013's Donations!

2013’s Donations!

Friday November 14, 2014

CrossFit PTC – WOD

Warm Up – Agile 8

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

Front Squat (15 min to find 1RM)

Metcon (3 Rounds for reps)

AMRAP 4 min
5 ring dips
5 burpees

Rest 2 min

AMRAP 4 min
10 box jumps
10 wall balls

rest 2 min

AMRAP 4 min

20 Sit ups
20 Hip Extensions

Thursday November 13, 2014

CrossFit PTC – Peachtree City

Jump-n-Rope warm up x 2 then:
Shoulder Mob/hips

2x

10 Kettle Bell Swings
10m Bear crawl
10 Ball Slams
10m Bear crawl backwards

Clean (3-3-3-3-3-3@65% )

Pull up Annie

50 Double unders
25 Pull ups

40 Double unders
20 Pull ups

30 Double unders
15 pull ups

20 Double unders
10 pull ups

10 double unders
5 pull ups

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Wednesday November 12, 2014

CrossFit PTC – Peachtree City

Row- Animal Kingdom

Row 500

2x:
10m Inchworm
10m Bear Crawl
10m Crab Crawl
10m Duck Walk

Shoulder Press (8-8-8 65%)

Metcon

For time 21-15-9 reps of:

Thrusters (95/65)
Ring push ups

IMG_3961

Tuesday November 11, 2014

Veteran’s Day

This holiday is about vets that are alive so, go thank a Veteran.

Today we are doing the Hero WOD “White” in honor of 1st Lt Ashley White who was killed in action in Afghanistan in 2011.

CrossFit PTC – WOD

Warm Up

Run 200m
Dynamic warm up

“White”

5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps, 45#/25# plate Overhead
400m Run

LtWhiteHeroU.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney. – Posted on CrossFit.com on Nov 8, 2011

Monday November 10, 2014

Happy 239th Birthday US Marines!

 

usmc

Warm Up

Row 1000
Samson Stretch, Spider man, Hamstrings, Pigeon
then:
2x
10 pull ups
5 Ninja roll ups
5 Reverse Hypers

Box Squat (6-6-ME @ 75%)

Metcon (AMRAP – Rounds and Reps)

Partner WOD – AMRAP 9 min

5 Dumbbell Squat Cleans (35/25)
10m Shuttle Farmers Carry (10m down/10m back)

Friday November 7, 2014

CrossFit PTC – Peachtree City

Warm-Up

Jump rope 150 singles, 20 doubles
Shoulder mob

2x
3 Skin the cats
5 push ups
7 good mornings
9 squats

Burgener Warm Up- Snatch Skills

Shoulder Press (10 min to find 1RM)

Metcon

For time:

21-15-9 reps of:

Toes to bar
Snatch (115/75)*
* Squat Snatch – Below Parallel

(Beg do overhead squats, front squats or back squats)

 

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Thursday November 6, 2014

CrossFit PTC – Peachtree City

Warm Up

Run 800
Roll hamstrings/calves

2x
10 x Bar good morning
10 x reverse hyper
10 Ball slams
10 Kettle bell swings

**Practice Rope Climbs-

If you have a rope climb pick another gymnastic skill

Metcon

1 rope climb
25 wall balls (20#/10′, 14#/9′)

2 Rope climbs
20 wall balls

3 Rope climbs
15 wall balls

4 rope climbs
10 wall balls

5 rope climbs
5 wall balls

* Every time you break during the wall balls you owe 3 burpees

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Wednesday November 5, 2014

10622703_10152839294263126_2840131749462606394_nCrossFit PTC – Peachtree City

Warm Up

Row 500
Couch stretch, Pigeon pose
2x
6 push ups
8 Empty Bar thrusters
10 Sit ups
Clean review

Clean (15 min to find 1RM)

Metcon (4 Rounds for reps)

4 rounds

2 minute running clock

Row 250m
Then as many deadlifts as possible – 135,85

rest 2 min

Tuesday November 4, 2014

CrossFit PTC – WOD

Warm Up

Run 400m
Animal Farm

2x

10m Inchworm
10m Spiderman
10m Crab Crawl
10m Bear Crawl

Shoulder Mobility – lax ball/t-spine roller

A: Split Jerk (3-3-3-3-3-3-3 @75%)

B: Push Jerk (3-3-3-3-3-3-3 @75%)
(either a or b)

TTB – Annie

For Time:

50 Double unders
25 Toes to bar

40 Double unders
20 Toes to bar

30 Double unders
15 Toes to bar

20 Double unders
10 Toes to bar

10 Double unders
5 Toes to bar

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