1.30.20

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m Jog200m Sprints x 4 (4 Rounds for time)Every 3min x 4, 200m SprintScore is time for each round. Score this, we will do this again!Metcon (Time)21-15-9(15min CAP) Sumo Deadlift...

1.29.20

Ionic Fitness – CrossFitHappy Birthday Kevin Pedersen!View Public WhiteboardWarm-up (No Measure)Warm Up 30 Walking Lunges 300m JogFront Squat (Every 2min x 5, 3 Front Squats @ 85%)Take 10mins and Build up to 85% and do all 5 sets at that weightMetcon...

1.28.20

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 20 Calories 20 KBS 20 Push upsMetcon (AMRAP – Rounds)24min Alt EMOM Min 1 – 5 DB Thrusters + 5 Pull Ups Min 2 – 10 T2B + 10 DB Hang Snatch Min 3 – 15 Calories Min 4...

1.27.20

Ionic Fitness – CrossFitHappy Birthday Heather Hesselgesser!View Public WhiteboardWarm-up (No Measure)Warm Up 10/10 DB Shoulder press 400m Jog 10/10 DB Shoulder PressPush Press (Every 2min x 6, 4 Push Press @ 80%)Take 10mins and Build to 80% then do all...

1.25.20

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m JogMetcon (AMRAP – Rounds and Reps)30min AMRAP (This is an individual workout no partners) 60 Calories 50 Sumo Deadlift High pulls 40 Deadlifts 30 T2B 20 Power Snatch 10 Burpees...