2.5.20

Jan 31, 2020 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 400m row 25 Push upsBench Press ( Every 2min x 5, 3 Bench Press @ 85%)Metcon (Time)4 Rounds For Time(20min CAP) 10 HSPU or DB Shoulder Press 15 Clean and Jerks 20 Front Rack Reverse...

2.4.20

Jan 30, 2020 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 400m JogPrimal 2.0 (Time)75 Tire Flips 1000m Run with Medball 75 Toes 2 Bar 75 Push ups 400m Farmers Carry(2 KB) 75 Calories 75 Wallballs 75 KB Step Ups(1 KB)40min CAP Split reps however...

2.3.20

Jan 29, 2020 | W.O.D.

Ionic Fitness – CrossFitFree Yoga Class This Sunday @ 10amView Public WhiteboardWarm-up (No Measure)Warm Up 150 Dubs or 250 SinglesBack Squat (Every 2min x 5, 3 Back Squats @ 85%)Take 10 minutes and Build up to 85% then use that weight for all setsMetcon...

2.1.20

Jan 27, 2020 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m JogMetcon (AMRAP – Rounds and Reps)10min Partner AMRAP x 3(3min rest between) 200m Run Each(Relay style on run only) 50 Hang DB Snatch 50 Box Jumps 50 Front SquatsStart where...

1.31.20

Jan 26, 2020 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 200 Dubs or 300 SinglesMetcon (Time)For Time(25min CAP) 30 Calories 30 HSPU or DB Shoulder Press 30 Hang Squat Cleans 30 Thrusters 30 CaloriesTailor barbell so you can move through 5 reps...