1/29/16

CrossFit Koinonia – Bootcamp Metcon (Time) Go over Goblet squat plank, Ab mat sit-up WOD: 6 Rounds for Time: 10 ab mat sit ups 12 goblet squats 30 second...

1/29/15

CrossFit Koinonia – CrossFit bar complex (No Measure) 10 mins of band mobility 3 suicides 3 reps each of RDL,DL,HC,FS,PP,PJ,BS x2 Metcon (Weight) EMOM for 10 mins 5 pause deadlifts Coaches Note: Athlete should go to first pull, pause for 3 seconds, and finish...

Bootcamp

CrossFit Koinonia – Bootcamp week 1 Warm Up (No Measure) 25 pvc pipe pass throughs 100 jump ropes 10 pole squats for depth Metcon (AMRAP – Rounds) 10 Min Emom 15 Single unders 10 Goblet Squats 10 Abmat sit...

1/28/15

CrossFit Koinonia – CrossFit (No Measure) Shoulder stretch with band 20 wall RDL/Hip hinge 5 up and backs 10 Banded good mornings 10 groiners X3 Metcon (No Measure) Spend 10 Minutes working on Pistol Squats. Metcon (Time) 3 rounds, for time 30 hang power cleans,...

Open Gym

CrossFit Koinonia – Open Gym Verse of the Day “The LORD is gracious and righteous; our God is full of compassion. The LORD protects the simplehearted; when I was in great need, he saved me. Be at rest once more, O my soul, for the LORD has been good to...