1.4.20

Dec 30, 2019 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m JogMetcon (AMRAP – Rounds)10min AMRAP 10 Front Rack Lunges 10 Pull ups 3min rest 10min AMRAP 10 Hang Power Snatch 10 Burpee Over Bar 3min rest 10min AMRAP 10 STOH 10...

1.3.20

Dec 29, 2019 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 20 Calories 20 Push upsPush Press (Every 2min x 5, 2 Push Press 85+%)Metcon (Time)3 Rounds For Time(12min CAP) 10 Burpee Box Jump Over 10 Power SnatchGo heavy on The PS. Should be able...

1.2.20

Dec 28, 2019 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 400m Jog 10 Barbell good Mornings 10 Barbell Front SquatsFront Squat (Every 2min x 5, 2 Front Squats 85+%)CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)9-Minute AMRAP of: 15...

1.1.20

Dec 27, 2019 | W.O.D.

Ionic Fitness – CrossFitIonic Is Closed! Happy New YearView Public Whiteboard

12.28.19

Dec 23, 2019 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m JogMetcon (AMRAP – Rounds and Reps)30min AMRAP 30 Wallballs 30 Power Clean 30 Burpees 30 Power Snatch 30 Pull ups