6.5.19

May 31, 2019 | W.O.D.

Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 3x 25 Walking calf raises 5/5 KB High pulls 5/5 KB Shoulder PressPush Press (5 x 2 @ 90%)Metcon (Time)For Time(15min) 10-9-8-7-6-5-4-3-2-1 Power Snatch *35 Dubs in between roundsCoach...

6.4.19

May 30, 2019 | W.O.D.

Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 3x 200m Jog 5 Barbell good mornings 5/5 Goblet lateral lungesDeadlift (5 x 5 @ 75%)Metcon (Time)4RFT(20min) 21 Kettlebell swings 15 Burpee box jumps 9 Goblet squatsCoach Tip* This is...

6.1.19

May 27, 2019 | W.O.D.

Ionic CrossFit – CrossFitCoaches ChoiceView Public Whiteboard

5.31.19

May 26, 2019 | W.O.D.

Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 3x 20 Dubs 10 Db squat clean and jerksMetcon (Time)4RFT(30min CAP) 400m Run or 500m Row 30 DB Hang clean and jerks(15R/15L) 20 Deadlifts 10 Box Jump Overs (3min rest between rounds)Coach...

5.30.19

May 25, 2019 | W.O.D.

Ionic CrossFit – CrossFitHappy Birthday Teri Thomas!View Public WhiteboardWarm-up (No Measure)Warm Up 3x 200m Jog 10 Lunges per leg 10 Scap Pull upsFront Squat (5 x 5 @ 75-80%)Metcon (AMRAP – Rounds and Reps)12min AMRAP 6 Pull ups 7 Hang Power Cleans 8...