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Components
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
3.11.20 - Ionic Fitness
Class
(All)
5:00 AM CrossFit
6:00 am CrossFit
8:00 am CrossFit
Open Gym
9:00 AM CrossFit
11:45 AM CrossFit
4:30 pm CrossFit
5:30 pm CrossFit
6:30 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (17/11)
Workout
3.11.20
Warm Up
50 Dubs or 100 Singles
10 Medball cleans
10 Inch worms
Metcon (AMRAP - Reps)
2min AMRAP x 4(2min rest between)
12 Power Clean
Max Wallballs
Rest 5min
2min AMRAP x 4(2min rest between)
12 Power Cleans
Max Calories
There are alot of Power Cleans in todays Sprint style metcon. Choose a weight you can move efficiently and push yourself to get more than 20 calories each round and 30 wallbablls each round
Cool Down
Coach led stretches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 11, 2020
Male Clients
1
Mike
Kumbat
4:30 pm CrossFit
241 Reps
95lbs 141WB 100cal
2
Graham
Scott
5:30 pm CrossFit
235 Reps
95lb and rowed
3
Chris
Godfrey
11:45 AM CrossFit
182 Reps
115
4
Massimo
Hagen
8:00 am CrossFit
267 Reps
95# 20# wbs 20-20-20-13 95# 14-14-14-14 Cal row
5
Herbert
Segura
5:00 AM CrossFit
249 Reps
95lbs for bar/20lbs for wall balls
6
Costa
Poulias
8:00 am CrossFit
208 Reps
first 4 @95, last 4 @105, bike
7
Eric
Resman
6:00 am CrossFit
205 Reps
95, 20, AB
8
Ken
Saksa
4:30 pm CrossFit
189 Reps
95
9
David
Houghtaling
11:45 AM CrossFit
154 Reps
75lbs
9
Donnie
Keller
9:00 AM CrossFit
154 Reps
115
9
Giovanni
Matita
6:30 pm CrossFit
154 Reps
10
Kevin
Potter
5:30 pm CrossFit
151 Reps
11
Dylan
Placher
6:30 pm CrossFit
146 Reps
12
Diego
Mateo
6:00 am CrossFit
136 Reps
95, 20, row
13
Andy
Hengstebeck
11:45 AM CrossFit
121 Reps
95# / 20# wb/ row (68 + 53)
14
Joe
Guyette
8:00 am CrossFit
84 Reps
105 PC 1st Set - Cal 1st Set 115 PC 2nd Set - WV 2nd Set
15
Wade
Memmott
8:00 am CrossFit
57 Reps
only had time for half did 2 rounds of wall balls and 2 rounds of...
Female Clients
1
Kelly
Stakely
11:45 AM CrossFit
210 Reps
65lb, bike
2
Ashley
Matita
4:30 pm CrossFit
187 Reps
55# 10#
3
Terri
Thomas
6:00 am CrossFit
171 Reps
4
Lori
Bevins
6:00 am CrossFit
167 Reps
55#BB 10#WB Assault Bike
5
Judy
DaRocha
6:00 am CrossFit
153 Reps
55 bls
6
Reagan
Terry
6:00 am CrossFit
147 Reps
7
Marilyn
Stein
8:00 am CrossFit
145 Reps
10lb WB, 35lb bar
8
Jean
Schumacher
5:00 AM CrossFit
130 Reps
9
Laura
Paradiso
6:00 am CrossFit
129 Reps
65lb
10
Nancy
Finch
8:00 am CrossFit
128 Reps
#35 PC, 10# WB WB 30,25,25,20 Bike 6,7,7,8
11
Leanne
Flama
5:30 pm CrossFit
125 Reps
87 + 38 40#
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