Contact Us

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

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CrossFit PTC Supports the RRG

CrossFit RRG: We support our community's first line of defense.

Monday October 20, 2014

CrossFit PTC – Peachtree City

Warm-Up

Row 1000
Samson Stretch, Hamstrings, Pigeon
2x
5 Reverse hypers
5 Ninja roll ups
5 good mornings

Box Squat (8-8-8 65%)

Metcon

As many rounds as possible in 12min of:
10 kettlebell swings (53/35)
10 ab-mat sit ups
Rx + (70/44, GHD)

IMG_9726

Saturday October 18, 2014

CrossFit PTC- Peachtree City, GA

Saturday doin’s:

6:30 am  Cancelled

7:00 am    The Game Meeting #1

7:30 am    World’s Best Boot Camp – PTC
9:00 am    The Game Meeting #2
9:30 am    Saturday Group WOD –
Doncha wonder what Coach Jeff has up his sleeve?
Jump on in...just like Ernest!

Jump on in…just like Ernest!

Friday October 17, 2014

CrossFit PTC – Peachtree City, GA

Warm Up

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

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

Metcon

5 rounds for time
5 – Turkish Get Up
2 x 50m Waiters Walk (50m down, change, back)
15 Toes to bar

M 45# DB or #44 KB/ W= 25 Dumbbell or 26# KB

10AM--Ahh the afterglow.

10AM–Ahh the afterglow.

 

Thursday October 16, 2014

CrossFit PTC – WOD

(No Measure)

Run 200, Agility ladder x 4

Samson Stretch, Hamstrings, Pidgeon

2x

5 Reverse hypers

5 Ninja roll ups

5 good mornings

Burgener Warm up/clean prog

Clean (3-3-3-3-3)

Metcon (3 Rounds for reps)

3 rounds- mini FGB style

1 min

Hip Extensions

Wall balls (20#/10′, 14#, 9′)

Box Jump (24/20)

rest

Wednesday Monday October 15, 2014


CrossFit PTC – WOD

(No Measure)

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
Skill work:

Pull up/ Muscle Up and progressions

** if you have a Muscle Up then:

8 x 2 EMOM

Metcon (Time)

3 rounds for time of:

30-second L-sit hold

20 pull-ups

10 Thrusters (135/85)

Tuesday October 14, 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)
1x
10 Kettle Bell Swings
10m Bear crawl
10 Ball Slams
10m Bear crawl – Backward

Then
Burgener- SN intro SN BAL

Snatch Balance (3-3-3-3-3 work to a heavy triple)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

5 Dips
10 Push ups
15 single dumb bell push press (ammo can lift -45#/35#)

IMG_9819Learning the Clean #future

Monday October 13, 2014

CrossFit PTC – Peachtree City

Warm Up

Row 500
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

Box Squat (1-1-1-1-1-1 (15 min to find 1 RM))

Metcon

3 rounds for time:
200m run
20m Overhead walking Lunge (45# plate/25# plate)
20 Kettlebell Swings (70/44)

IMG_9843

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