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Components
Push Press
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
9.16.19 - 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):
31 (10/21)
Workout
9.16.19
Happy Birthday Kelly Stakely!
Warm Up
400m Jog
10/10 Db Shoulder Press
400 Run
Push Press (5min EMOM, 1 Push Press 90+% )
or Every 2 minutes 5 reps at 75%
Metcon (Time)
5RFT(18min CAP)
12 DB Hang Split Snatches
8 T2B
12 Box Jump Overs
8 T2B
Coach Tip* This Grind workout will be core intensive. With a new movement try a little lighter weight to practice before choosing workout weight. Choose one foot to go forward every rep but alternate arms ever rep.
Cool Down
Coach led stretches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 16, 2019
Male Clients
1
Dylan
Placher
6:30 pm CrossFit
5 x 1 @ 180 lbs
2
Thomas
Berner
6:30 pm CrossFit
5 x 1 @ 155 lbs
3
Bobby
Fuentes
8:00 am CrossFit
5 x 5 @ 145 lbs
3
Kevin
Potter
4:30 pm CrossFit
5 x 1 @ 145 lbs
4
Joe
Guyette
11:45 AM CrossFit
5 x 1 @ 135 lbs
4
Matthew
Slaughter
5:30 pm CrossFit
5 x 1 @ 135 lbs
5
Vince
Matchett
5:30 pm CrossFit
5 x 145 @ 0 lbs
5
Eric
Resman
6:00 am CrossFit
1 x 1 @ 200 lbs
5
Jeff
Freedman
11:45 AM CrossFit
1 x 1 @ 245 lbs
failed at 255
5
Ken
Saksa
6:00 am CrossFit
1 x 1 @ 200 lbs
Female Clients
1
Stephanie
Warson
6:30 pm CrossFit
5 x 1 @ 130 lbs
2
Samantha
Leppo
6:00 am CrossFit
5 x 1 @ 120 lbs
3
Stephanie
Faust
4:30 pm CrossFit
5 x 1 @ 115 lbs
4
Ana
Soundara
6:00 am CrossFit
5 x 1 @ 90 lbs
worked up - 65, 75
5
Jessica
Wise
11:45 AM CrossFit
5 x 5 @ 85 lbs
5
Alexandra
Wolter
6:00 am CrossFit
5 x 1 @ 85 lbs
5
Brittany
Whaley
11:45 AM CrossFit
5 x 1 @ 85 lbs
started 75lb. last rep 85
5
Brittany
Wolter
6:00 am CrossFit
5 x 1 @ 85 lbs
5
Christina
Caruana
6:30 pm CrossFit
5 x 1 @ 85 lbs
5
Melissa
Sereda
6:30 pm CrossFit
5 x 1 @ 85 lbs
5
Nancy
Finch
8:00 am CrossFit
5 x 1 @ 85 lbs
65,70,75,80,85
6
Amy
Carvelli
6:30 pm CrossFit
5 x 5 @ 70 lbs
6
Lori
Bevins
4:30 pm CrossFit
5 x 5 @ 70 lbs
7
Savannah
Kushner
5:30 pm CrossFit
5 x 5 @ 65 lbs
7
Denise
Savinsky
8:00 am CrossFit
5 x 1 @ 65 lbs
8
Jacqui
Fuentes
8:00 am CrossFit
5 x 5 @ 60 lbs
9
MC
Heller
11:45 AM CrossFit
5 x 5 @ 55 lbs
10
Leanne
Flama
5:30 pm CrossFit
5 x 5 @ 40 lbs
11
Mary
McLearn
8:00 am CrossFit
5 x 1 @ 39 lbs
12
Ann
Placher
6:30 pm CrossFit
3 x 1 @ 90 lbs
12
Kelly
Stakely
8:00 am CrossFit
1 x 1 @ 130 lbs
5@115, 2@125, 1@130
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