Workout of the Day

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.

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.