Saturday WOD

CrossFit Koinonia, CFK Yoga – CrossFit Warm-up (No Measure) 200m run 10 spiderman walks 10 hand realease push ups 10 jumping squats X2 10 minutes of band work. Short sprints (Time) 200m run 25 Thrusters 95#/65# 25 T2B 25 KB Swings 53#/35# 200m run 25 Cleans...

07/29/2016

CrossFit Koinonia, CFK Yoga – CrossFit Warm-up (No Measure) 400 Meter Run x2 15 Supermans 15 Hollow Body Rockers 15 Air Squats 15 Scap pushups 15 Stir the Pots (focus on streching your wrists out) Split Jerk (As Many Sets of 5 Reps as Possible) Guys 135/95#...

Open Gym WOD

CrossFit Koinonia, CFK Yoga – Open Gym OGW 7/27/16 (Time) 5 rounds of: 200m Run 20 Wall balls 20 Double unders 20 calorie...

Open Gym WOD

CrossFit Koinonia, CFK Yoga – CrossFit OGW 7/27/16 (Time) 5 rounds of: 200m Run 20 Wall balls 20 Double unders 20 calorie...

07/26/16

CrossFit Koinonia, CFK Yoga – CrossFit Warm-up (No Measure) 400 meter run 10 Air squats 10 Groiners 10 spiderman walks 10 Windshield wipers 10 heel to toe walks. x2 Warm up wrist and lats for front squats. Front Squat (Complete sets of 5 reps and add up for net...