Workout of the Day

Monday, March 13th 2017

James

James

4 Rounds:

4 minutes on/2 minutes off:
250m row
15 Thrusters (95/65)
AMRAP Wall Balls (20/14)

Post WOD:

4×15 GHD sit ups
4x Max Unbroken Pushups

Box Brief

Tomorrow (Tuesday, 3/14) is Bring a Friend Day!

Friday Night Lights for 17.4 will be this Friday at 6:30pm at Ponce. The 6:30pm class is cancelled.

Saturday, March 11th 2017

Patrick

Patrick

For time:

100 Double Unders
50 Abmat sit-ups
25 Burpees
80 Double Unders
40 Abmat sit-ups
20 Burpees
60 Double Unders
30 Abmat sit-ups
15 Burpees
40 Double Unders
20 Abmat sit-ups
10 Burpees
20 Double Unders
10 Abmat sit-ups
5 Burpees

Friday, March 10th 2017

FNL 17.3

FNL 17.3

Friday Night Lights begins at 6:30pm at Buckhead!

CrossFit Games Open 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 lb.

*If all reps are completed, time cap extends by 4 minutes.

Thursday, March 9th 2017

Wallball Madness

Wallball Madness

Active Recovery WOD:

10 Minutes of mobility work

3 rounds:
3 min AMRAP:
15 Squat Jumps
10 Hang Power Snatches (45/35)
3 min AMRAP:
Jump Rope work (speed steps, doubles, or triples)
3 min AMRAP:
15 Ball Slams (25/15)
10 Hang Power Cleans (45/35)
5 Pull-ups or ring rows

Box Brief

Friday Night Lights for 17.3 will be at Buckhead this Friday starting at 6:30pm. All family and friends are welcome!

Wednesday, March 8th 2017

Craig

Craig

Handstand Skill work 10-15 minutes

Handstand Wall Kick ups
Handstand Wall Shrugs and Shifts
One arm Handstand Wall Holds

3 rounds:
3 minutes on/3 minutes off

Deadlift (115/75)
Push Press (115/75)

Box Brief

Friday Night Lights for 17.3 will be at Buckhead this Friday starting at 6:30pm. All family and friends are welcome!

Tuesday, March 7th 2017

Wendy

Wendy

Today is Bring a Friend Day!

5 Rounds for time:

5 Pull-ups
10 Push-ups
200m run
25 Air Squats
1 Minute rest

Box Brief

Friday Night Lights at Buckhead, this Friday starting at 6:30pm. All family and friends are welcome!

 

Monday, March 6th 2017

17.2 FNL

17.2 FNL

15 Minutes to work to a heavy complex:
3 Position Squat Snatch

12 Minute AMRAP:
5 Power Snatches (135/95)
5 Burpees
50 Double Unders

Box Brief

Bring a Friend Day is tomorrow, Tuesday March 7th!

 

Saturday, March 4th 2017

Love Birds

Love Birds

“Mary-ish”

20 minute AMRAP:
5 Handstand Push Ups
10 Pistols, alternating
15 Sit-ups

Box Brief

Makeups of 17.2 will only be allowed during Open gym on Sunday or at coach’s discretion during class times based on the regular class workout and availability of space.