Workout of the Day

Tuesday April 3, 2018

Binh & Shannon

 

Metcon: EMOM 24

minute 1- 2 Rope Climbs or 8 Strict Pull-ups

minute 2-  Cals AB 15/12

minute 3- Max Effort Plank

minute 4- 5-8 reps of STRICT HSPU

minute 5- Cals row 15/12

minute 6- REST

Box Brief: 

Monday April 2, 2018

James 

Strength: Back Squat 5×5 @ 75%

Metcon: AMRAP 12

30 Wall Balls (20/14#)
30 American KBS (53/35#)

Box Brief

This week’s strength days are:
Monday- Back Squat
Friday- Deadlift and Press

Saturday, March 31st 2018

FNL 2018

24 Minute EMOM:
1 – 15 Pull-ups
2 – 15 Medicine Ball Cleans (20/14)
3 – Rest
4 – 30 Seconds Hollow Hold
5 – 15 Wall Balls (20/14)
6 – Rest

Box Brief

The gym will be closed (no Open Gym) this Sunday, April 1st.

Thursday March 29, 2018

Piper

PARTNER WOD:

For time:
2k row
1 mile run
1 mile assault bike

*1 partner working at a time to complete total reps EACH

Built in active rest/mobility while partner is working

(If you missed the 1RM Deadlift and Press from Wednesday, use today to gather those numbers)

Tuesday, March 27th 2018

Tracy

10-15 Minutes Olympic Lifting work
Hi Hang Squat Snatch

3 Minute AMRAP:
12/10 Calorie Row
12 Hang Power Snatches (95/65)

Rest 3 Minutes

3 Minute AMRAP:
12/10 Calorie Row
8 Hang Power Snatches (115/80)

Rest 3 Minutes

3 Minute AMRAP:
12/10 Calorie Row
4 Hang Power Snatches (135/95)

Monday, March 26th 2018

Felix

Warm up – Grip Strength Exercises

6 Minute EMOM:
Evens – 30 seconds on/off standing partner hollow body PVC push downs
Odds – Max dead hang hold from pull-up bar

12 Minute AMRAP:
50m run
3 Muscle Ups
30 Sit-ups
50m run

*Each round increase the run by 50m*

Friday, March 23rd 2018

FNL 18.1

CrossFit Games Open Workout 18.5

7 Minute AMRAP:
3-6-9-12-15-18-etc.
Thrusters (100/65)
Chest to Bar Pull-ups

Box Brief

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