8.3.19

Jul 29, 2019 | W.O.D.

Ionic Fitness – CrossFitCoaches ChoiceView Public Whiteboard

8.2.19

Jul 28, 2019 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 3x 25 Dubs or 50 Singles 10 Db Snatch 10 Medball CleansMetcon (AMRAP – Reps)2min AMRAP x 4 (2min Rest between) 8 Power Snatch Max Cal Row/Bike 5min Rest 2min AMRAP x 4 (2min Rest...

8.1.19

Jul 27, 2019 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 2x 400m Jog 10/10 KB Press 10/10 KB DeadliftMetcon (AMRAP – Rounds)30min Alt. EMOM Min 1 – 15/12 Cal Row/Bike Min 2 – 15 DB STOH Min 3&4 – 400m run Min 5...

7.31.19

Jul 26, 2019 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m Row 30 Air Squats 15 Barbell Good morningsBack Squat (Every 3min x 5…5 reps @ 80%)BuildHand Release Deadlift (Every 3min x 5..Build to heavy 5 reps)BuildWarm-up (No...

7.30.19

Jul 25, 2019 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 3x 30 dubs or 60 Singles 15 Push upsBench Press (12 Rep Max)Build to a heavy 12 repsMetcon (Time)4RFT(14min) 15 T2B 20 Front Rack Lunge 200m RunSprintWarm-up (No Measure)Cool Down Foam...