9.5.19

Aug 31, 2019 | W.O.D.

Ionic Fitness – CrossFitHappy Birthday Kellie Fissinger!View Public WhiteboardWarm-up (No Measure)Warm Up 3x 25 Dubs or 50 Singles 15 Air Squats 15 SitupsMetcon (Time)For Time (35min CAP) 1000m Run 50 Cal Row or Bike 25 Power Cleans 50 Burpees 1000m RunCoach...

8.31.19

Aug 26, 2019 | W.O.D.

Ionic Fitness – CrossFitHappy Birthday Kevin Potter! Coaches ChoiceView Public Whiteboard

8.30.19

Aug 25, 2019 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 20 Push ups 250m Row 20 Push upsBench Press (Every 2 min x 5 Build to a heavy 5 reps)Metcon (Time)3RFT(15min CAP) 50 Air Squats 15/10 Strict Pull ups 10 Hang Power SnatchCoach Tip* a good...

8.29.19

Aug 24, 2019 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m RowMetcon (Time)Partner 8 Rounds(4 Each)(Relay Style)(20min CAP) 10 Toes 2 Bar 7 Front Squats 7 Push Press 7 Thrusters 10 Toes 2 BarCoach Tip* Relay Style Hints at this will be a...

8.28.19

Aug 23, 2019 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 400m Jog 10 Barbell Shoulder Press 400m JogPush Press (Every 2min x 5 Build to a heavy 5 reps)Metcon (AMRAP – Rounds)Every 3 min x 5 12 Handstand Push ups or Db Shoulder Press 35...