Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
7.12.19 - Ionic Fitness
Class
(All)
6:00 am CrossFit
8:00 am CrossFit
11:45 AM CrossFit
4:30 pm CrossFit
5:30 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (15/6)
Workout
7.12.19
5 year Party tomorrow @ 7pm. See you there!!!
Warm Up
2x
400m Jog
10 Medball Cleans
10 Push ups
Metcon (Time)
For Time(15min CAP)
100 Wallballs
* Every time you break Run 300m with medball
Coach Tip* Big sets! Do as many reps as possible in each set to eliminate how much you run. When you run, catch your breathe and come in with another huge set
Metcon (AMRAP - Rounds and Reps)
10min AMRAP
30 Db Snatch
15 Dips
45 Dubs or 125 Singles
Coach Tip* Moderate weight on DB and make modification on dips as hard as possible to eventually get to the desired movement.
Metcon (No Measure)
Cool Down
Coach led stretches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 12, 2019
Male Clients
1
Costa
Poulias
8:00 am CrossFit
5:31
70, 30
2
Jeff
Freedman
11:45 AM CrossFit
5:48
3
Herbert
Segura
6:00 am CrossFit
6:10
20lb ball
4
Giuseppe
Carvelli
11:45 AM CrossFit
6:18
52,48
5
Austin
Jennings
5:30 pm CrossFit
7:00
6
Josh
Leppo
5:30 pm CrossFit
7:05
7
Chris
Godfrey
11:45 AM CrossFit
7:08
20 lbs, 80, 20
8
Eric
Resman
6:00 am CrossFit
8:23
9
Matthew
Slaughter
5:30 pm CrossFit
11:27
3 rounds
10
Joe
Guyette
11:45 AM CrossFit
14:42
20LBS - 25, 20,30, 20 - 3 Runs
11
Andy
Hengstebeck
11:45 AM CrossFit
15:00
90 reps
12
David
Dore-Smith
4:30 pm CrossFit
9:30
14 lb ball
13
Troy
LyTell
4:30 pm CrossFit
9:53
14 lb
14
Bobby
Fuentes
8:00 am CrossFit
10:11
20 lb ball
15
Ken
Saksa
6:00 am CrossFit
14:00
Female Clients
1
Kelly
Stakely
8:00 am CrossFit
5:43
60, 40
2
Lori
Bevins
8:00 am CrossFit
9:33
10#
3
Ana
Soundara
4:30 pm CrossFit
9:50
4
Terri
Thomas
4:30 pm CrossFit
12:12
5
Alexandra
Wolter
6:00 am CrossFit
12:42
10 pound medball
6
Christina
Caruana
5:30 pm CrossFit
0:00
20 WB left
Loading...
Powered By Wodify