11/30/15

CrossFit Koinonia – CrossFit (No Measure) 20 lunges 20 groiners 15 windshield wipers 10 goblet squats 10 single leg RDL (with that same KB) Metcon (Weight) ME DL ** start light to warm up, 5×5,3×3,1×1** rest 3-5 mins between pulling singles Metcon...

11/28/15

CrossFit Koinonia – CrossFit meeeep (No Measure) 10 push-ups 25 pvc pipe passes 10 push- ups 25 pvc pipe passes high kicks but kicks 25 air squats Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15...

11/25/15

CrossFit Koinonia – CrossFit (No Measure) 15 Squat to rotation 15 PVC pipe passes 15 Stripper squats 2x **before snatching work on your personal compensations– tight TFL, ankle mobility, weak core… Metcon (10 Rounds for reps) Split into 2 groups Sled...

11/23/15

CrossFit Koinonia – CrossFit Thus says the LORD: “Let not the wise man boast in his wisdom, let not the mighty man boast in his might, let not the rich man boast in his riches, but let him who boasts boast in this, that he understands and knows me, that I am the...

HUNGER GAMES

CrossFit Koinonia – CrossFit Metcon (Weight) MAX EFFORT CLEAN AND JERK (10 Min) Athlete gets 3 attempts to establish max Clean and Jerk Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP 10 – Back Squat 10 – Double Unders 10 – AbMat Situps...