WOD 11/21/12

A) 3x 400m run rest 90 seconds between each run B) 20 minute AMRAP 5 Burpees 10 pull ups 15 sit up  

WOD 11/19/12

WOD 11/19/12 A) press 5@40% 5@40% 5@50% 5@60% 10@60% Amrap @60% B) 16 minute amrap 12 wall ball 8 ring dips 4...

Ion Strength and Conditioning 5

Crossfit ION 16520 Harbor Blvd Unit A2 Fountain Valley, CA 92708 (949) 667-5980 Hours: Mon-Thu 6:30 am – 7:30 pm Fri 6:30 am – 6:30 pm boot camp, coaching, Costa Mesa, cross fit, crossfit, fitness, Fountain Valley, group classes, kettlebell, orange county,...

WOD 11/16/2012 – Whittman

  Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24” box Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean,...