Kacey Millard

Wednesday, March 7th 2018

Binh & Shannon

For time:
800m run
100m Suitcase Carry (70/53)

Then,
21-15-9
Wall Balls (20/14)
Burpees
Russian Kettlebell Swings (70/53)

Then,
100m Suitcase Carry (70/53)
800m run

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.

Tuesday, March 6th 2018

Kaysi & Jessica

A1) 3×10 Strict Toes to Bar
A2) Heavy Box Sled Pushes

For time:
100 Double Unders
Then,
3-6-9-12-15
Front Squats (115/75)
Handstand Push Ups
Then,
100 Double Unders

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.

Monday, March 5th 2018

Lauren

Things on Rings
– False grip holds
– False grip ring rows and pull ups
– Muscle up transitions
– Seated muscle ups
– Ring Muscle ups

Every 4 Minutes for 5 rounds:
10 Box Jumps (24/20)
10 Deadlifts (225/155)
5 Ring 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.

Saturday, March 3rd 2018

Lieren

5 Rounds:
40 seconds on/20 seconds off

Double Unders
Sit-ups
Calorie Row
Handstand Push Ups
Russian Kettlebell Swings (53/35)

*Complete 40 seconds of work on one movement. Use the 20 second of rest to transition to the next movement*

Thursday, March 1st 2018

Micah

Rope Climb Skill work/Legless rope climbs

3 Rounds:
800m run
25 American Kettlebell Swings (53/35)

Rest 3 Minutes

Box Brief

Come celebrate the CrossFit Games Open WOD 18.2 with us at Friday Night Lights at PONCE beginning at 6:30pm. All are welcome to spectate and participate. You do not have to be officially signed up to do the Open.

No 6:30pm class at Ponce this Friday.

Wednesday, February 28th 2018

15 Minutes of Mobility/Open Skill work

5 Minutes to complete
3 Rounds:
10 Burpees
10 Overhead Squats (115/75)

Rest 3 Minutes

3 Rounds:
10 Clean & Jerk (135/95)
10 Chest to Bar Pull-ups

Box Brief

Come celebrate the CrossFit Games Open WOD 18.2 with us at Friday Night Lights at PONCE beginning at 6:30pm. All are welcome to spectate and participate. You do not have to be officially signed up to do the Open.

No 6:30pm class at Ponce this Friday.

Tuesday, February 27th 2018

Binh

Pre WOD:

100 Banded tricep pull-downs
100 Banded lat pull-downs
100 Banded bicep curls
*can be completed in any order

12 Minute AMRAP:
25 Double Unders
5 Hang Power Snatches (95/65)
10 Box Jumps (24/20)

Box Brief

Come celebrate the CrossFit Games Open WOD 18.2 with us at Friday Night Lights at PONCE beginning at 6:30pm. All are welcome to spectate and participate. You do not have to be officially signed up to do the Open.

No 6:30pm class at Ponce this Friday.

Monday, February 26 2018

Kacey

Gymnastic Skills:
EMOM 10
Evens: 20-30 second Ring Support Holds (alternate rounds between Top and Bottom)
Odds: 30 Double Under reps or 30 seconds of practice

For time:
150 Wall Balls (20/14)
EMOM 5 Deadlifts (Bodyweight)

15 Minute HARD time cap

Box Brief

Come celebrate the CrossFit Games Open WOD 18.2 with us at Friday Night Lights at PONCE beginning at 6:30pm. All are welcome to spectate and participate. You do not have to be officially signed up to do the Open.

No 6:30pm class at Ponce this Friday.

Saturday, February 24th 2018

Chase & Brittany

For time:

800m run
21 Handstand Push Ups
21 Goblet Squats (53/35)
400m run
15 Handstand Push Ups
15 Goblet Squats (53/35)
200m run
9 Handstand Push Ups
9 Goblet Squats (53/35)
800m run