Workout of the Day

Friday, March 3rd 2017

FNL 17.2

FNL 17.2

Crossfit Games Open WOD 17.2

12-min. AMRAP
50-ft. weighted lunge
16 T2B / 16 Bar MU*
8 DB cleans
*2 rounds of T2B, 2 rounds of Bar MU, 2 rounds of T2B, etc.

Box Brief

Friday Night Lights 17.2 will be at Ponce TONIGHT starting at 6:30pm. Last class at Ponce will be 5:30pm on Friday. Everyone is welcome!

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.

Thursday, March 2nd 2017

DJ

DJ

Active Recovery Day

10-15 minutes mobility

21 Minute EMOM:
Minute 1 – 15/10 Calorie Row
Minute 2 – 20 Russian Kettlebell Swings (70/53)
Minute 3 – 20 Slam Balls (25/15)

Box Brief

Friday Night Lights 17.2 will be at Ponce this week starting at 6:30pm. Last class at Ponce will be 5:30pm on Friday. Everyone is welcome!

Wednesday, March 1st 2017

John O.

John O.

15 Minutes to work to heavy complex:
3 Position Squat Clean

4 rounds for time:
10 Power cleans (135/95)
400m run

Box Brief

Friday Night Lights 17.2 will be at Ponce this week starting at 6:30pm. Last class at Ponce will be 5:30pm on Friday. Everyone is welcome!

Tuesday, February 28th 2017

Partner Carry!

Partner Carry!

Today is Bring a Friend Day!

20 Minute AMRAP:

10 Toes to Bar
20 Front Rack Lunges (95/65)
40 Double Unders

Box Brief

Friday Night Lights 17.2 will be at Ponce this week starting at 6:30pm. Last class at Ponce will be 5:30pm on Friday. Everyone is welcome!

Monday, February 27th 2017

Criag

Craig

Handstand Skill work

10-15 minutes to work through:
5 inchworm walk ups
10 Gymnastics Lunges
10 Teeter-totters
5 Wall Kick Ups

“Freddy’s Revenge”
5 Rounds for time:
5 Shoulder to Overhead (185/135)
10 Burpees

Box Brief

Tomorrow, Tuesday 2/28, is Bring a Friend Day!

Saturday, February 25th 2016

Petra

Petra

Partner WOD:

20 rounds (10 per partner)
2 Hang Power Cleans 155/105
7 Chest to bar pull-ups
200m run

Notes: One partner completes an entire round while the other rests.
10 a piece or 20 between partners.

Friday, February 24th 2016

Elise

Elise

CrossFit Open Workout 17.1

*20 minute Time Cap
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Rx – 50/35 – 24″/20″ Box 

Scaled 20/10 – 20″ Box – Steps Ups OK

Wednesday, February 22nd 2017

Hmmm.....

Hmmm…..

Handstand Skill Work

3 rounds 30 sec on/30 sec off:
1 – Hollow Hold
2 – Handstand Position Wall Drill
3 – Hollow Position Push Ups

3 rounds for time:
15 Handstand Push Ups
50 Russian Kettlebell Swings (70/53)