6.5.20

May 31, 2020 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 2x 200m Jog 10 Barbell Shoulder PressPush Press ( Every 1:30 x 6, 4 Push Press)Metcon (AMRAP – Rounds)Every 5min x 4 400m Run 12 Thrusters 12 Dips 40 Dubs or 80 SinglesChallenge...

6.4.20

May 30, 2020 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm UP 20 Calories 10 DB Snatch 10 Shoulder pressMetcon (AMRAP – Rounds)25min Alternating EMOM Min 1 – 18 Wallballs Min 2 – 10 Calories Min 3 – 18 DB Snatch Min 4 –...

5.29.20

May 24, 2020 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m JogBack Squat (Every 2min x 5, 5 Back Squats)Metcon (AMRAP – Rounds)Every 4min x 4 10 KB Box Step Ups 15 Wallballs 10 STOH 15 Box JumpsChoose moderate weight for all movements...

5.28.20

May 23, 2020 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 20 Calories 20 Medball CleansPower Clean (Every 2min x 5, 5 Power Cleans)Metcon (AMRAP – Rounds)20min AMRAP 12 Hang Power Snatch 6 Burpees over bar 12 T2B 60 Dubs or 100 Singles Rest...

5.27.20

May 22, 2020 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up Tabata FakiesPush Press (Every 2min x 5, 5 Push Press)Metcon (Time)3 Rounds For Time(20min CAP) 25 Push ups 20 Front Rack Lunges 15 Thrusters 400m RunSame weight on barbell for both...