Contact Us

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

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Tuesday April 14, 2015

CrossFit PTC – Peachtree City

Warm Up

Row 750m
1x
15 Scap pull
15 Face pulls
10 toes to bar
10 wall balls

Bench Press (5-5-me (75%))

CFPTC Baseline-

For Time:

Row 500m
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

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Monday April 13, 2015

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

Box Squat ((6-6-ME) @77.5)

Metcon (3 Rounds for reps)

3 rounds-

1 Min of each of the following:
Kettlebell Swing (70/44)
Box Jump
Push Press(115, 65)
Rest

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Friday April 10, 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

Front Squat (Find 1 RM)

Metcon (Time)

For Time:

30-25-20-15-10-5
Wallball –(20/10′, 14/9′)
Overhead walking lunge (steps) (45/25)

2015-03-19 08.57.11

Thursday April 9, 2015

CrossFit PTC – WOD

Warm Up

Run 400
Shoulder Mobility/Laccrosse Ball
2x
30 Sec Handstand hold
30 Sec L Sit
15 Scap pulls/15 Face pulls
5 Pull ups

A: Push Press (8-8-me @ 65%)

B – Toes to bar (10-10-10)
Go from A–> B then rest 1 min.

Metcon

AMRAP 8 min

3 Dips
5 Deadlifts (65% of your 1RM)
7 Burpees

 

Wednesday April 8, 2015

CrossFit PTC – Peachtree City

Warm Up

Dynamic Warm up

Triple 3 

For Time:

Row 3000m
300 Double Unders
Run 3 miles

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Tuesday April 7, 2015

CrossFit PTC – Peachtree City

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

Box Squat (5-5-me (75% of back squat))

Metcon

12 Min Cindy

As many rounds as possible in 12 min of:
5 pull ups
10 push ups
15 squats

Rx+ 20# vest

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Monday April 6, 2015

CrossFit PTC – Peachtree City

Agility Ladder Drills

Box Jumps
Mobility – Shoulder /Hips/Ankles
Burgener

Snatch (2 EMOM for 10 min (70-75%) Start just below knee)

Start just below knee. Ie pause for a count of two then go.

WOD:

5 Rounds for Reps:

In 2 minutes:
Run 200m
Then as many Overhead Squats as possible. (95/65)
Rest 2 minutes.

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Easter – Sunday April 5, 2015

 

No Open Gym today.

002-jesus-alive

 

“Why do you look for the living among the dead?”

Luke 24:5

 

 

Friday April 3, 2015

CrossFit PTC – Peachtree City

Warm Up

Dynamic warm up
10 KB swings & find the right KB
10 Dislocates

Eva

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

Scaling:
3 or 4 rounds
Time cap:  At 45 min you can complete the round you are on. Don’t start another round after 45 min.

2015-03-19 18.28.22

Thursday April 2, 2015

CrossFit PTC – Peachtree City, Ga

Warm Up

Dynamic Warm Up
Mobility- Couch stretch/Pigeon pose
Shoulder Circles/Front Rack stretch
Burgener
Jerk work-

Clean and Jerk (EMOM add weight until failure)

Back Squat (10-10-10-10-10-10
(60%))

Metcon:

Max Effort 2k Row

2015-03-19 10.31.55