5.29.19

Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 3x 200m Run 10 Medball cleans 10 Hollow rocksMetcon (AMRAP – Rounds)Every 10 minutes for 30 minutes 40 Wallballs 30 Cal row 20 T2B 10 Power SnatchCoach Tip* Try and complete...

5.28.19

Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 2x 400m row or 20 cal bike 5/5 KB shoulder press 10 KBSPush Press (5 x 5 @ 75%)Metcon (Time)5RFT(20min Cap) 50 Dubs 15 Push Press 10 Front SquatsCoach Tip* After Murph yesterday take...

5.27.19

Ionic CrossFit – CrossFitView Public WhiteboardMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in...

5.25.19

Ionic CrossFit – CrossFitCoaches ChoiceView Public Whiteboard

5.24.19

Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m RowMetcon (No Measure)High Intensity Body Building 30/30 x 4 rounds DB Curls Single Leg KB RDL DB Fly Goblet Lateral Lunges Arny Presses Goblet Reverse Lunges Landmine Row Goblet...