Kacey Millard

Monday, March 19th 2018

Russell & Eddie

6 Minute AMRAP:
5 Deadlifts (95/65)
5 Hang Power Cleans (95/65)
5 Front Squats (95/65)

12 Minutes to complete:
1 Mile run

6 Minute AMRAP:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats

Box Brief

Friday Night Lights for 18.5 will be at BUCKHEAD this week starting at 6:30pm. There will be BBQ and drinks to celebrate the end of the Open. There is no 6:30pm class at Ponce on Friday.

Saturday, March 17th 2018

James R.

Partner WOD

20 Minute AMRAP:
Partner 1: 3 rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
Partner 2: Max Assault Bike Calories

Record total rounds of “Cindy” and total calories

Friday, March 16th 2018

Rob

CrossFit Games Open Workout 18.4

”Diane”

21-15-9
Deadlifts (225/155)
Handstand Push Ups

Then,

21 Deadlifts (315/205)
50 ft. Handstand Walk
15 Deadlifts
50 ft. Handstand Walk
9 Deadlifts
50 ft. Handstand Walk

9 Minute time cap

Box Brief

Friday Night Lights for 18.4 will be at PONCE tonight starting at 6:30pm. There will not be a 6:30pm class at Ponce on today.

Thursday, March 15th 2018

Friday Night Lights

Partner WOD:

6 Minute AMRAP:
Assault Bike Calories
Russian Kettlebell Swings (53/35)

Every 90 seconds for 18 minutes (3 sets each):
1) Bench Press (8-10 reps, increasing weight each set)
2) Supinated grip bent over barbell row (8 reps)
3) Barbell Ab rollout/Stationary extended inch worm
4) Side plank 45 seconds per side

Box Brief

Friday Night Lights for 18.4 will be at PONCE this week starting at 6:30pm. There will not be a 6:30pm class at Ponce on Friday.

Wednesday, March 14th 2018

Patrick T.

20 Minute AMRAP:
500m row
50 Double Unders
10 Alternating Pistols
150m shuttle run

Box Brief

Friday Night Lights for 18.4 will be at PONCE this week starting at 6:30pm. There will not be a 6:30pm class at Ponce on Friday.

Tuesday, March 13th 2018

Matt K.

15 Minutes of Barbell Cycling Skill Work
Unbroken Power Cleans
5-5-5-5-5

5 Rounds for time:
10 Hang Power Cleans (135/95)
10 Chest to Bar Pull-ups

Box Brief

Friday Night Lights for 18.4 will be at PONCE this week starting at 6:30pm. There will not be a 6:30pm class at Ponce on Friday.

Monday, March 12th 2018

Piper

For time:
400m run
21 Thrusters (96/65)
21 Burpee Box Jump Overs (24/20)
400m run
15 Thrusters
15 Burpee Box Jump Overs
400m run
9 Thrusters
9 Burpee Box Jump Overs
400m run

Box Brief

Friday Night Lights for 18.4 will be at PONCE this week starting at 6:30pm. There will not be a 6:30pm class at Ponce on Friday.

Saturday, March 10th 2018

Emily G.

15 Minutes of Mobility (Calves & Shoulders)

24 Minute EMOM:

2 Rounds 30 seconds on/off:
Calorie Row
Calorie Assault Bike
Slam Balls (25/15)
Burpees

2 Rounds 45 seconds on/15 seconds off:
Calorie Row
Calorie Assault Bike
Slam Balls (25/15)
Burpees

2 Rounds 60 seconds on/no rest:
Calorie Row
Calorie Assault Bike
Slam Balls (25/15)
Burpees

Record total reps

Friday, March 9th 2018

Eric

CrossFit Games Open Workout 18.3

2 Rounds:
100 Double Unders
20 Overhead Squat (115/80)
100 Double Unders
12 Ring Muscle Up
100 Double Unders
20 Dumbbell Snatch (50/35)
100 Double Unders
12 Bar Muscle Ups

Box Brief

Friday Night Lights for 18.3 will be at Buckhead this week starting at 6:30pm. There will not be a 6:30pm class at Ponce on Friday.

Thursday, March 8th 2018

Chris

25 Minute AMRAP:
20 Calorie Assault Bike
30 Jumping Lunges
30 Sit-ups
30 Push Presses (75/55)
15 Calorie Assault Bike
20 Jumping Lunges
20 Sit-ups
20 Push Presses (75/55)
10 Calorie Assault Bike
10 Jumping Lunges
10 Sit-ups
10 Push Presses (75/55)

Box Brief

Friday Night Lights for 18.3 will be at Buckhead this week starting at 6:30pm. There will not be a 6:30pm class at Ponce on Friday.