05/31/16

CrossFit Koinonia – CrossFit Warm-up (No Measure) Active Recovery – 15 Minutes *Take time to role/smash out the sore spots from the weekend. * Green Band stretching * 3 Rounds of 10 Air Squats, 10 air walkouts, 10 situps Front Squat (5 Reps for 5 Sets)...

5/27/16

CrossFit Koinonia – CrossFit MINI MURPH (Time) 800 meter run 50 pull-ups 100 push-ups 150 air squats 800 meters Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy...

5/26/16

CrossFit Koinonia – CrossFit Warm-up (No Measure) 500 meter row 20 air squats 20 spidarman walks 500 meter row foam roll and lacross ball 500 meter row Metcon (No Measure) work on lumber jack sqaut from , triple extension, Metcon (Time) 4 rounds, for time 200 m...

5/24/16

CrossFit Koinonia – CrossFit Warm-up (No Measure) high kicks down cradle walks back 15 walkouts 15 groiners 15 glute bridges AMRAP in 15 Metcon (Weight) 5 RDL AHAP 3 box jumps 24/30 EMOM x 10 mins Metcon (AMRAP – Rounds and Reps) 200 meter run Air squats:...

05/23/16

CrossFit Koinonia – CrossFit Warm-up (No Measure) Row 500 meters 10 Pole Squats 10 Groiners 10 air squats w/rotation x’s 2 Green Band Mobility Back Squat Every 3:00 x 5 5 Back Squats, HAP Metcon (Time) WOD 4 rounds, for time 400 m run 12 push jerk, 135/95...