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Components
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
8.14.19 - 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):
16 (5/11)
Workout
8.14.19
Warm Up
800m Jog
10 V ups
10 Push ups
Metcon (AMRAP - Rounds)
30min Alternating EMOM
Min 1 - 15/12 Cal row or bike
Min 2 - 10 Toes 2 Bar
Min 3 - 15 Wall balls
Min 4 - 10 DB Snatch
Min 5 - Rest
Coach Tip* This 30 minute Grind workout should be paced. Choose modifications and weights based off finishing all reps in about 35 seconds(excluding calories, that should take most of the minute)
Cool Down
Coach led stretches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 14, 2019
Male Clients
1
Jeff
Freedman
11:45 AM CrossFit
6 Rounds
Bike T2B 20lb WB 60lb DB
2
Bobby
Fuentes
8:00 am CrossFit
30 Rounds
20 ball 45dub
3
James
Green
6:00 am CrossFit
6 Rounds
20 lb Wall Ball, 35 lb DB Snatch
3
Kevin
Ortega
4:30 pm CrossFit
6 Rounds
4
Eddie
Rogers
5:30 pm CrossFit
0 Rounds
cardio - row (#FishyGameChamp) Just like Miley Cyrus, I'm back on...
Female Clients
1
Ivanys
Vasseur
5:30 pm CrossFit
6 Rounds
1
Jessica
Wise
8:00 am CrossFit
6 Rounds
K2C 25#db
1
Judy
DaRocha
6:00 am CrossFit
6 Rounds
V-ups
1
Katie
Cook
6:00 am CrossFit
6 Rounds
14lb wb, 30lb db
1
Kelli
Blasi
5:30 pm CrossFit
6 Rounds
1
Kelly
Stakely
8:00 am CrossFit
6 Rounds
Bike
1
Laura
Paradiso
6:00 am CrossFit
6 Rounds
1
Mary
McLearn
8:00 am CrossFit
6 Rounds
1
Melissa
Sereda
6:30 pm CrossFit
6 Rounds
1
Nancy
Finch
8:00 am CrossFit
6 Rounds
Row,Rnd. 1-2 12 cal,2-3=11 cal, 5-6 =10 ca1 DB 15#
2
Ashley
Mandeville
6:00 am CrossFit
4 Rounds
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