9/29/15

CrossFit Koinonia – CrossFit (No Measure) 4oo meter run 15 push ups 15 PVC pipe passes spiderman walk with rotation green band mobility Metcon (Time) 21-15-9-15-21 clean and jerk 95/115 burpees wallballs 20/14 DUs 3:1 ratio if modifying for...

9/24/15

CrossFit Koinonia – CrossFit (No Measure) 10 bird-dogs 10 ring rows 3x 2 min each leg (couch stretch on wall) Zembiec (Time) 5 Rounds for time of: 11 Back Squats, 185# 7 Strict Burpee Pull-ups 400m RunIn honor of U.S. Marine Corps Major Douglas A. Zembiec, 34,...

9/23/15

CrossFit Koinonia – CrossFit Warm-up (No Measure) 400 Meter Wall sits 4 x 20s 15 Groiners 15 Banded good morning 15 pvc to shin Metcon (Weight) Dead lift – Working off 90% of 1RM 1 x 5 @ 40% 1 x 5 @ 50% 1 x 5+ @ 60% Metcon (Time) 3 rounds,...