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  • Peachtree City, GA 30269
  • 678-519-2302
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    Monday August 18, 2014

    CrossFit PTC – WOD

    Warm Up

    Jump Rope 150x Single/ 30x double
    Roll Lats/Tspine/Back smash with ball
    2x:
    5 pull up
    10 push up
    15 squats
    Then:
    Burgener Warm Up

    Snatch Balance (Sn Balance-Ohd Sqt 1+2 x 8 @ 75% of OHD Sqt)

     8 sets – Rest 1 min

    Metcon

    For time:

    21-18-15-12-9-6-3
    KB Swing (53/35)
    Ring push up (4″ off of ground)

    IMG_2345

    Friday August 15, 2014

    CrossFit PTC – WOD

    Warm Up

    Run 400m
    Mob: Hamstring stretch(bands)
    2x
    10 Good mornings
    15 toes to bar
    10 Overhead squats (pvc against the wall, then empty bar)
    Then warm up to 1 x 85% (not a typo) of your 1RM Deadlift

    Metcon (10 Rounds for reps)

    10 1-minute rounds of:
    Deadlift @ 65% of 1RM, 3 reps
    60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
    Max reps burpee

    Rest 2 minutes between rounds. Post number of burpees completed each round
    If inside can do 3x 10yds for last sprint
    Rx+ = 315/195

    IMG_2390

    Thursday August 14, 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

    Shoulder Press (15 min to find 1RM)

    Metcon (AMRAP – Rounds and Reps)

    Complete as many rounds as possible in 15 minutes of:
    10 dumbell Thrusters (35/20)*
    50 double-unders
    *Rx+ 45/30

    IMG_2369

    Wednesday August 13, 2014

    CrossFit PTC – WOD

    Warm up

    Row 500
    Mob: couch stretch, pigeon pose, shoulder
    2x
    10 reverse hypers
    15 toes to bar
    10 Overhead squats
    (pvc against the wall, then empty bar)
    THEN:
    12 Min to work on goat/skill of your choice

    Metcon (Time)

    5 rounds for time of:
    500-meter row
    50 squats
    30 hip extensions
    * Can start heats during skill time

    2014-07-23 19.58.26Get over the hump.

    Tuesday August 12, 2014

    CrossFit PTC -Peachtree City

    Warm up

    Run 400m
    Shoulder mob
    2x
    3 Skin the cats
    5 push ups
    7 good mornings
    9 squats

    Handstand Walk (HS or HS Walk)

    Rope Climb (Practice/ Progression)

    Metcon

    4 Rounds for time of:
    3 Rope climbs
    5 Wall climbs
    Run 200m

    IMG_2376

    Monday August 11, 2014

    CrossFit PTC -  Peachtree City

    Upcoming events:
    - Food as Fuel
    - Double Under Seminar

    Row 500 & 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)

    5 rounds for time:
    5 Front Squats (65% todays 1RM)
    10 Pull ups
    15 GHD sit ups

    IMG_8621

    Friday August 8, 2014

    CrossFit PTC – WOD

    Run 400m
    Mob: couch stretch, pigeon pose, shoulder
    2x
    10 reverse hypers
    15 toes to bar
    10 Overhead squats (pvc against the wall, then empty bar)

    Overhead Squat

    Metcon

    For time
    Do 150 push ups
    Every time you break you sprint 50m

    Cash out: 50 GHD situp

    2014-07-28 20.35.23

    Thursday August 7, 2014

    CrossFit PTC – WOD

    Dynamic Warmup
    Mobilize Hips and Shoulders
    Burgner warmup for Clean

    Clean

    Elizabeth

    21-15-9
    Clean, 135# / 95#
    Ring Dips

    2014-07-26 14.43.52

    Wednesday August 6, 2014

    CrossFit PTC WOD

    Jump rope: single 150, double 30
    Shoulder Mob with band/Dislocates
    2x
    10 Kettle Bell Swings
    10m Bear crawl
    10 Ball Slams
    Burgener Warm Up Snatch

    A: Shoulder Press (3-3-me)

    B: Clapping Pushups (5-6-me)

    Do A and move to B

    Metcon

    Power Snatch Annie
    50 double unders
    10 Power Snatch (95/65)
    40 Double unders
    8 Power Snatch (95/65)
    30 Double unders
    6 Power Snatch (95/65)
    20 Double Unders
    4 Power Snatch (95/65)
    10 Double unders
    2 Power Snatch (95/65)

    IMG_8397

    DT – Tuesday August 5, 2014

    CrossFit PTC – Drive Thru

    The CrossFit Warm-up

    3 rounds of 10-15 reps of:
    Samson Stretch (15-30 seconds)
    Overhead Squat with PVC
    Sit-ups
    Back-extensions
    Pull-ups
    Dips
    * Do scap pulls instead of pull ups today

    Metcon

    21 Deadlift (135, 85)
    21 Pull up
    Run 400m
    15 Deadlift (135, 85)
    15 Pull up
    Run 400m
    9 Deadlift (135, 85)
    9 Pull up
    Run 400m

    2014-08-04 16.30.41