Workout Of The Day

12.12.19

Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

400m Row

20 Medball Cleans

Power 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 Reps

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

6 T2B

7 Hang Power Cleans

8 HSPU or DB Shoulder Press
This Sprint metcon should leave you laying on the ground breathing deeply afterward. Move a heavy barbell and challenge yourself to do a higher modification on the gymnastics than normal. Aim to finish 8+ rounds

Warm-up (No Measure)

Cool Down

Grab a foam roller or barbell and mash your sore muscles

12.11.19

Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

800m Jog

Metcon (AMRAP – Reps)

Every 2min x 4 (Rest 2min between rounds)

14 STOH

Max Calories

Rest 5 min

Every 2min x 4 (Rest 2min between rounds)

14 Front Rack Lunges

Max DB Snatch
Tailor this Grind metcon so you challenge yourself to finish all barbell movements in 1 or 2 sets. Try and use a slightly heavier barbell than normal. Goal is 60+ Calories and 80+ DB Snatch

Warm-up (No Measure)

Cool Down

Coach led stretches

12.10.19

Ionic Fitness – CrossFit

Happy Birthday Leanne Flama and Kelly Bowers!

View Public Whiteboard

Warm-up (No Measure)

Warm Up

30 Calories

Single Leg RDL With Barbell (Single Leg KB RDL 4×8/leg)

Take 10 minutes and warm up to a heavy weight and then perform all sets with same weight

Metcon (Time)

5 Rounds For Time(15min CAP)

15 Wallballs

15 Deadlifts(No dropping)
Tailor this Sprint metcon so you have to break up the Deadlifts in 2 sets. Challenge yourself to go unbroken on the wall balls every round

Warm-up (No Measure)

Cool Down

Grab a foam roller or barbell and mash your sore legs

12.7.19

Ionic Fitness – CrossFit

Our ugly Sweater Christmas Party is tonight 730pm at Momentum Brewhouse. Bring your Ugly Sweater, spouse/friend and your party pants and lets have some fun.

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Warm Up

800m Jog

Partner AMRAPS Relay Style(2min Rest between)

10min AMRAP

12 Box Jumps

6 Thrusters

6 Burpee over bar

10min AMRAP

12 Box Jumps

6 Power Cleans

6 Burpee over bar

10min AMRAP

12 Box Jumps

6 Deadlifts

6 Burpee over bar

12.6.19

Ionic Fitness – CrossFit

Ugly Sweater Christmas Party This Saturday 730pm At Momentum Brewhouse. Lets Party like rock Stars!

View Public Whiteboard

Warm-up (No Measure)

Warm Up

30 Calories

15 Barbell Good Mornings

Deadlift (4 x 3 @ 80% (Hand Release on Last Rep))

Metcon (Time)

4 Rounds For Time(20min CAP)

600m Run

20 Front Rack DB Lunge(2 DBs)

20 Sit ups
Grind through this one. Positive thoughts and good intentions. Choose a moderate weight on your DBs but you should be able to complete most of the reps in 2 or less sets.

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash

12.5.19

Ionic Fitness – CrossFit

Ugly Sweater Christmas Party This Saturday 730pm At Momentum Brewhouse

View Public Whiteboard

Warm-up (No Measure)

Warm Up

200m Jog

10 DB High pull per arm

10 DB Press Per Arm

Power Snatch ( Every 90 seconds x 8, 3 Power Snatch )

Build over the 8 sets of 3 reps to a heavy 3 Reps Touch N Go(TNG)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

30 Back Squats

30 DB Shoulder Press or HSPU

30 DB Snatch
Tailor this Sprint so you can complete 2+ rounds. Light weight on the barbell for the squats and moderate weight on DB shoulder press so you have to break it up in 2 or 3 sets. One DB for the snatch and use the same weight as you Shoulder Press

Warm-up (No Measure)

Cool Down

Coach led stretches

12.4.19

Ionic Fitness – CrossFit

Happy Birthday Billy D’Ausillo and Carrie Alfonso!
Ugly Sweater Christmas Party this Saturday 730pm at Momentum Brewhouse

View Public Whiteboard

Warm-up (No Measure)

Warm Up

400m Row

25 Air Squats

Back Squat ( Every 90 seconds x 4, 3 Back Squats at 80%)

Take 10min and Build to 80% and then do 4×3 at 80%

Metcon (Time)

3 Rounds For Time(18min CAP)

10 Front Squats

12 Pull ups

15 Devil Press

18 Calories
This Sprint metcon should have a heavier barbell for the Squats but a moderate weight on the DBs for the Devil Press. Choose a modification for the Pull ups so you have to brek them up in a couple sets and pick a machine you normally dont use to get your calories today! Have fun

Warm-up (No Measure)

Cool Down

Coach led stretches

12.3.19

Ionic Fitness – CrossFit

Ugly Sweater Christmas Party this Saturday at Momentum Brewhouse 730pm

View Public Whiteboard

Warm-up (No Measure)

Warm Up

400m Jog

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70# / 50#

22 Box jump, 24” / 20″

400m Run

22 Burpees

22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
40min CAP. This Grind style metcon will test you mentally and physically. Moderate size sets and small breaks will prove to be fast in this long Grinder.

Warm-up (No Measure)

Cool Down

Coach led stretches

12.02.19

Ionic Fitness – CrossFit

Our Ugly Sweater Christmas Party is this Saturday 730pm at Momentum Brewhouse in Bonita Springs. Bring Your Ugly Sweater and Party Pants, Lets blow Momentums roof off!!!!!

View Public Whiteboard

Warm-up (No Measure)

Warm Up

2x

30 Dubs or 50 Singles

15 Push ups

Bench Press (Every 90 Seconds x 4, 3 Bench Press at 80%)

Take 10min and Build to 80% and then do 4×3 every 90 seconds

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

45 Dubs or 100 Singles

10 Power Snatch

10 T2B
Tailor this sprint metcon so you can complete 4+ rounds. Weight on barbell should be moderate to light and one should move through these PS with slight difficulty. Tailor T2B so you can complete the first couple rounds unbroken and

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash