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Components
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
9.17.19 - 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):
27 (10/17)
Workout
9.17.19
Happy Birthday Cat Lopez!
Warm Up
500m Row
10 Medball Cleans
10/10 Db Upright Row
Metcon (AMRAP - Reps)
Every 2min x 4 (Rest 2min between rounds)
8 Power Snatch
Max Cal Row or Bike
Rest 5 min
Every 2min x 4 (Rest 2min between rounds)
8 Power Cleans
Max KB Box Step ups(1 KB)
Coach Tip* This Sprint workout should be just that. Every round strive for more reps than the last round. Push yourslef and watch yourself grow. Barbell weight should be unbroken every round
Cool Down
Grab foam roller or barbell to mash sore muscles and aid in recovery
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 17, 2019
Male Clients
1
Eric
Resman
6:00 am CrossFit
169 Reps
2
Jeff
Freedman
11:45 AM CrossFit
168 Reps
115 bb 70# kb
3
Christopher
Celano
4:30 pm CrossFit
167 Reps
75 lb, 68 reps, 95 lb, 96 reps
4
Austin
Jennings
5:30 pm CrossFit
165 Reps
5
Joe
Guyette
11:45 AM CrossFit
164 Reps
Row Calories - 21,23,20,21 KB Steps - 35LBSKB - 20,19,19,21
6
Vince
Matchett
5:30 pm CrossFit
161 Reps
95lbs
7
Kevin
Ortega
11:45 AM CrossFit
145 Reps
8
Donnie
Keller
8:00 am CrossFit
138 Reps
125# 70#
9
Kevin
Potter
4:30 pm CrossFit
127 Reps
10
Dylan
Placher
5:30 pm CrossFit
117 Reps
Female Clients
1
Samantha
Leppo
4:30 pm CrossFit
192 Reps
65#
2
Katie
Cook
6:00 am CrossFit
189 Reps
75#
3
Melissa
Sereda
6:30 pm CrossFit
121 Reps
4
Ivanys
Vasseur
4:30 pm CrossFit
1000 Reps
5
Kelly
Stakely
8:00 am CrossFit
178 Reps
Row/75lb-81, 53kb/85-97
6
Ann
Placher
5:30 pm CrossFit
156 Reps
7
Jessica
Wise
11:45 AM CrossFit
151 Reps
70# BB 35KB Row
8
Brittany
Whaley
6:00 am CrossFit
149 Reps
65 clean 55 snatch
9
Alexandra
Wolter
6:00 am CrossFit
144 Reps
55 pound bar, 26 pound kb
10
Alexis
Alvarez
5:30 pm CrossFit
143 Reps
50 cal bike + 93 step up
11
Brittany
Wolter
6:00 am CrossFit
132 Reps
45 pound bar, 26 pound kb
12
Judy
DaRocha
6:00 am CrossFit
128 Reps
55 PSnatch, 65 PCL, 25 KB
12
Stephanie
Warson
6:30 pm CrossFit
128 Reps
13
MC
Heller
11:45 AM CrossFit
120 Reps
14
Laura
Paradiso
6:00 am CrossFit
113 Reps
35lbkb
15
Lori
Bevins
6:00 am CrossFit
96 Reps
16
Jacqui
Fuentes
6:00 am CrossFit
0 Reps
40 box, 36 cl, 16 split squats, 45lbs
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