10.5.19

Sep 30, 2019 | W.O.D.

Ionic Fitness – CrossFitCoaches ChoiceView Public Whiteboard

10.4.19

Sep 29, 2019 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 400m Jog 10 Scap Pull ups 10 Push ups 20 Air Squats 400m jogMetcon (AMRAP – Rounds)For as long as possible EMOM 5 Pull ups 10 Push ups 15 Air SquatsCoach Tip* With this all body...

10.3.19

Sep 28, 2019 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 300m Jog 20 Strict Barbell Shoulder Press 300m JogPush Press (1 Rep Max Push Press or 4×6 @ 75%)Metcon (Time)4 Rounds For Time(20min CAP) 14 SDHP 50 Dubs or 100 Singles 14 Hang...

10.2.19

Sep 27, 2019 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 3x 35 Dubs or 50 Singles 10 Medball Push press 10 Medball OH LungesMetcon (AMRAP – Rounds)Every 6min x 5 400m Run or Row/ Bike 25 Cal 25 Wallballs 10 Front Rack LungesCoach Tip* Aim...

10.1.19

Sep 26, 2019 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 400m Row 10 Barbell Good mornings 400m rowHand Release Deadlift (1 Rep Max HR Deadlift or 4×6 @ 75%)Metcon (AMRAP – Rounds and Reps)20min AMRAP 10 DB Clusters 10 Burpee Box...