OGW 8/31/16

CrossFit Koinonia, CFK Yoga – Open Gym OGW 8/31/16 (Time) Run 200m 20 back squats 135#/75# 20 Pull ups 20 Hand stand PUs Run 400m 20 C&J 135#/75# 20 T2B 20 Burpees OTB Run...

8/30/16

CrossFit Koinonia, CFK Yoga – CrossFit Metcon (5 Rounds for reps) Muscle-ups: 3 (Sub to C2B – If needed) HSPU: 6 Thrusters: 9 (#115/#75) AMRAP: 3:00 Rest 1:00 5 Rounds C2B = chest to bar pull-ups Scale weight to #95/#65 if needed. Scale C2B to 3 dips and 3...

8/29/16

CrossFit Koinonia, CFK Yoga – CrossFit Warm-up (No Measure) 200 meter run 10 banded passes 10 int/ext rotation 200 meter run 10 groiners 10 pole squats 200 meter run 10 behind the head snatch grip push press w/bar 2x Overhead Squat (EMOM x 10 , 3 reps, HAP) BB...

8/26/16

CrossFit Koinonia, CFK Yoga – CrossFit Muscle Snatch (EMOM x 10 , 5 muscle snatches from PP) Metcon (AMRAP – Rounds and Reps) Partner WOD 4 rounds Complete as many reps as possible during 1 min of work time split into 30/30 Thrusters Box jumps Pull-ups...

8/25/16

CrossFit Koinonia, CFK Yoga – CrossFit Warm-up (No Measure) 500 meter row x’s2 10 banded pass throughs 10 PVC good mornings 10 seal stretches 10 windshield wipers leg smashing on KB Push Press (EMOM x 10min, 5 reps) #115/75 CFK Special #1 (Time) 800 meter...