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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 March 13, 2015

CrossFit PTC – Peachtree City

Warm Up

Run 400
hamstring stretch

2x
3 pull ups
5 ring dips
10 ghd sit ups

Push Press (5-5-3-3-me (65, 75,80, 80, 80))

Metcon

3 rounds
Run 400m
15 Deadlift (225,135)
12 Pull ups
rx+ = M 255/CTB, W 155/ 6 CTB pull ups

sledgehammers

Thursday March 12, 2015

CrossFit PTC – Peachtree City

Warm -Up

Row 500
Samson/Spiderman/hamstring combo
Arm cirlcles /dislocates

2x
10 Kettle Bell Swings
10m Bear crawl
10 Ball Slams
Skill work:

Work on Pull up, rope climb or Muscle up skills

AMRAP 17min

10m Overhead walking Lunge (45# plate/25# plate)
20 Kettlebell swings (53,35)
30 Double unders

IMG_5974

Wednesday March 11, 2015


CrossFit PTC – WOD

(No Measure)

Agility ladder

Mobility: Hips/Front Rack/Ankles

2x

5 Ninja roll ups

Junk Yard Dog

Burgner/C&J

Hang Clean (reference)

Clean (Hang Clean then Clean EMOM x 8)

Metcon (5 Rounds for reps)

5 rounds of:

in 2 min

Run 200m

as many thrusters as possible (95/65)

then rest 2 min

Tuesday March 10, 2015

CrossFit PTC – Peachtree City

Warm Up

Jump n rope warm up
couch stretch – 1 min ea side
Banded Bully Stretch- 1 min each side
15 Face pulls
15 Scap pulls
3 skin the cats
6 parallet shoot thrus

Bench Press (5-5-3-3-me (65, 75,82.5, 82.5, 82.5))

Metcon

As Many Rounds as possible in 12 min

5 Dips
10 Push ups
15 Push Press (35#/25#db-ammo can style)

IMG_5954

Monday March 9, 2015

CrossFit PTC – Peachtree City, GA

Warm Up

Row 500
Then  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 Rack- Bands/Wall

Front Squat (Find 1 RM)

Metcon

3 Rounds where each round is:
1 min Sit up
1 min Hip Extension
1 min Wall Ball
1 min Rest
mini Fight Gone Bad style

IMG_5961

A note for 15.2 on the Intramural Open:

If you are signed up for the Intramural Open read this:

  1. If you can’t do pull ups hang in there. We are offering a Super Scaled Division for this workout which will be the same as the Over 55 Masters Scaled . Ie it will have Jumping Chest to Bar pull ups and start at 45#/35#
  2. Please be prepared when you come in to choose which option you will be doing (RX, Scaled, Super Scaled). You can spend some warm up time trying to figure it out, but we will be assigning heats on Sunday right after you arrive.

Friday March 6, 2015

CrossFit PTC – Peachtree City, GA

Warm-up

Run 400
Agility ladder and jumps
Pigeon pose, hamstring stretch with band

2x
5 perfect overhead squats (wall washers)
5 squats facing the wall
5 handstand push ups

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

IMG_5969

 

Thursday March 5, 2015

CrossFit PTC – Peachtree City

Warm up

Row 500
Samson/Spiderman/hamstring combo
Arm cirlcles /dislocates

2x
10 Kettle Bell Swings
10m Bear crawl
10 Ball Slams

Review all of the movements in the bear complex.

Bear Complex (4 x 7 )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Go straight thru…then repeat 6 more times for each set. Rest, add weight and then repeat.
You can’t set the barbell down until each round is complete. Rest as needed between rounds, but keep increasing the load on the barbell until you find your max. Your score is the max weight with which you were able to complete a full round.
Start light and add load each Set.
You  can combine movemnts, ie Front squat/Thruster, but you must stand the clean up before you front squat (ie a squat clean is cool, but doesn’t count as your front squat).
Arms lock out overhead, you can jerk .

IMG_5441

Wednesday March 4, 2015

CrossFit PTC – Peachtree City, GA

Warm Up

Run 400m

2x
10m Inchworm
10m Spiderman
10m Crab Crawl
10m Bear Crawl
-SKILL:
Work on a goat or skill that you don’t have or need to improve:

- Double unders
– Gymnastics
– Etc

Metcon

4x
200m farmers carry (35/25)
20 Wall balls
10 Pull ups
10 pistols (alt leg)
Rest 2 min

IMG_5957

Tuesday March 3, 2014

CrossFit PTC – Peachtree City

Warm Up

Jump n rope warm up
couch stretch – 1 min ea side
Banded Bully Stretch- 1 min each side
15 Face pulls
15 Scap pulls
3 skin the cats
6 parallet shoot thrus

Behind The Neck Jerk (2 EMOM for 8 (80% but good form))

Metcon

4x
Row 500
10 Overhead Squats (135/85)

IMG_2986