7.18.20

Jul 13, 2020 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m JogMetcon (AMRAP – Rounds and Reps)30min Partner AMRAP 40 Wallballs 40 Front Rack Lunges 40 STOH 400m RunSplit reps however you want. Aim to get 4 roundsWarm-up (No Measure)Cool...

7.17.20

Jul 12, 2020 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 5min of dubs practice or 150 DubsMetcon (AMRAP – Rounds and Reps)15min AMRAP 20 DB Snatch 10 T2B 20 Box JumpsYou should be able to do first couple rounds unbroken with the DB Snatch....

7.16.20

Jul 11, 2020 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 20 Medball Cleans 400m Run 20 Medball CleansPower Clean ( Every 2min x 5, 2 Power Cleans)Build across your sets to a heavy 2 repsMetcon (AMRAP – Rounds)20min Alternating EMOM Min 1...

7.15.20

Jul 10, 2020 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 20 Calories 10 Pike Push ups 10 Push upsShoulder Press (Every 2min x 5, 5 Shoulder Press)Metcon (AMRAP – Rounds and Reps)15min AMRAP 8 Push Press 16 Front Squats 8 Burpees Over...

Happy Birthday Coach Lynsey

Jul 6, 2020 | W.O.D.

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m JogMetcon (AMRAP – Rounds and Reps)30min Partner AMRAP 50 Calories 50 Back Squats 50 Burpee Box Jumps 50 KBSModerate weights for all movements. both partners may use different...