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Components
Bench Press
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
7.30.19 - Ionic Fitness
Class
(All)
6:00 am CrossFit
8:00 am CrossFit
11:45 AM CrossFit
4:30 pm CrossFit
5:30 pm CrossFit
6:30 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (16/14)
Workout
7.30.19
Warm Up
3x
30 dubs or 60 Singles
15 Push ups
Bench Press (12 Rep Max)
Bench Press
Build to a heavy 12 reps
Metcon (Time)
4RFT(14min)
15 T2B
20 Front Rack Lunge
200m Run
Sprint
Cool Down
Foam Roll or barbell mash
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 30, 2019
Male Clients
1
Shane
luikert
4:30 pm CrossFit
1 x 12 @ 205 lbs
2
Ryan
Bellamy
8:00 am CrossFit
1 x 12 @ 185 lbs
3
Chris
Godfrey
6:00 am CrossFit
1 x 12 @ 165 lbs
3
Todd
Wangler
6:00 am CrossFit
1 x 12 @ 165 lbs
4
Christopher
Celano
5:30 pm CrossFit
1 x 12 @ 155 lbs
4
Matthew
Slaughter
5:30 pm CrossFit
1 x 12 @ 155 lbs
9 reps at 170lbs
4
Vince
Matchett
5:30 pm CrossFit
1 x 12 @ 155 lbs
5
Thomas
Berner
5:30 pm CrossFit
1 x 12 @ 145 lbs
6
Donnie
Keller
8:00 am CrossFit
1 x 12 @ 135 lbs
6
John
Cunniff
6:30 pm CrossFit
1 x 12 @ 135 lbs
6
Troy
LyTell
4:30 pm CrossFit
1 x 12 @ 135 lbs
7
Costa
Poulias
8:00 am CrossFit
1 x 12 @ 125 lbs
7
Kevin
Potter
11:45 AM CrossFit
1 x 12 @ 125 lbs
8
Andy
Hengstebeck
11:45 AM CrossFit
1 x 12 @ 115 lbs
8
Austin
Jennings
5:30 pm CrossFit
1 x 12 @ 115 lbs
9
Joey
Blasi
11:45 AM CrossFit
1 x 12 @ 65 lbs
Female Clients
1
Stephanie
Faust
4:30 pm CrossFit
1 x 12 @ 90 lbs
2
Jean
Schumacher
6:00 am CrossFit
1 x 12 @ 85 lbs
2
Sarah
Plocharczyk
11:45 AM CrossFit
1 x 12 @ 85 lbs
failed @95
3
Kelly
Stakely
8:00 am CrossFit
1 x 12 @ 80 lbs
4
Stephanie
McCarthy
4:30 pm CrossFit
1 x 12 @ 75 lbs
4
Terri
Thomas
4:30 pm CrossFit
1 x 12 @ 75 lbs
5
deisy
gonzalez
4:30 pm CrossFit
12 x 12 @ 65 lbs
5
Laura
Paradiso
6:00 am CrossFit
1 x 12 @ 65 lbs
5
Lori
Bevins
6:00 am CrossFit
1 x 12 @ 65 lbs
4 sets, 45, 55, 65,65.
5
Pradnya
Gaikwad
5:30 pm CrossFit
1 x 12 @ 65 lbs
6
Ivanys
Vasseur
11:45 AM CrossFit
1 x 12 @ 55 lbs
6
Kelli
Blasi
11:45 AM CrossFit
1 x 12 @ 55 lbs
6
Mary
McLearn
8:00 am CrossFit
1 x 12 @ 55 lbs
6
Savannah
Kushner
5:30 pm CrossFit
1 x 12 @ 55 lbs
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