6/30/16

CrossFit Koinonia – CrossFit Warm-up (No Measure) 3 suicides High kicks up and back 2 wall walks Squat to rotation 15 Band moblity Shoulder Press (Every 3:00 x 5 12 Shoulder Press, HAP) Metcon (AMRAP – Rounds and Reps) AMRAP in 20:00 5 Deadlifts, 115/75 5...

Open Gym WOD

CrossFit Koinonia – CrossFit Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

06/28/2016

CrossFit Koinonia – CrossFit Warm-up (No Measure) 50 Double unders/150 Single unders 15 Glute Bridges 15 Windshield wipers 15 Groiners 15 pvc pipe throughs 5 minute green band Back Squat (5 Sets of 3 Reps – 3 Minutes per set.) Use all 5 sets to work up to...

6/25/16

CrossFit Koinonia – CrossFit Filthy Fifty (Time) For Time: 50 Box jumps, 24″/20″ 50 pull-ups 50 Toes to Bar 50 Body Weight Walking Lunge 50 Knees to elbows 50 Push press, #65/#95 50 AB Mat Sit ups 50 Wall ball shots, 20# 50 Burpees 50 Double...

06/22/16

CrossFit Koinonia – CrossFit Warm-up 200m run 10 Spider-Man walks 10 PVC pass throughs 10 push ups X2 Metcon (Time) Open Gym WOD 10 DU 5 PU (pull ups) 01 OH squat (155# / 95#) 20 DU 10 PU 02 OHS 30 DU 15 PU 03 OHS 40 DU 20 PU 04 OHS TIME CAP: 20 mins. * Note:...