12.19.19

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 50 Dubs or 100 Singles 20 Medball CleansClean (10min EMOM 1 Squat Clean)Build to a heavy 1 rep across the 10 setsMetcon (Time)4 Rounds For Time(15min CAP) 10 Calories 20 DB Snatch 10 Push...

12.18.19

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m JogMetcon (Time)6 Rounds For Time(20min CAP) 9 Burpees 9 Box Jumps 9 Pull ups 9 Thrusters 9 Toes 2 barTailor this Grind so you can go unbroken on Thrusters. Try and minimize your...

12.14.19

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 1000m JogMetcon (Time)Partner Metcon 3 Rounds For Time(30min CAP) 40 Calories 60 Wallballs 800m Run Together 60 Push ups 40 T2B

12.13.19

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 50 dubs or 100 singles 10/10 KB Press 30 RKBSMetcon (AMRAP – Rounds)30min Alternating EMOM Min 1 – 10 Burpee Box Jumps Min 2 – 10 Sumo Deadlift High pulls Min 3 –...

12.12.19

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 400m Row 20 Medball CleansPower Clean (Every 90 seconds x 8, 3 Power Clean TNG)Take 5 minutes and warm up to a slightly heavy barbell and then Build across the 8 sets to a heavy 3...