10/31/16

CrossFit Koinonia, CFK Yoga – CrossFit Warm-up (No Measure) 4 rounds 200 m row 5 Muscle Snatch 5 Power Snatch 10 groiners 10 band passes Muscle Snatch + Hang Power Snatch + OHS EMOM 8 min Muscle Snatch + Hang Power Snatch + OHS 1+2+1 Metcon (Time) 5 rounds for...

10/31/16

CrossFit Koinonia, CFK Yoga – CrossFit Warm-up (No Measure) 4 rounds 200 m row 5 Muscle Snatch 5 Power Snatch 10 groiners 10 band passes Muscle Snatch + Hang Power Snatch + OHS EMOM 8 min Muscle Snatch + Hang Power Snatch + OHS 1+2+1 Metcon (Time) 5 rounds for...

10/29/16

CrossFit Koinonia, CFK Yoga – CrossFit Special Mary (Time) For time, all strict: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups 10 handstand push-ups 20 one-legged squats, alternating 30 pull-ups 15 handstand push-ups 30 one-legged squats,...

10/28/16

CrossFit Koinonia, CFK Yoga – CrossFit Warm-up (No Measure) 4 rounds 200m row 10 inch worms 10 groiners 5 power snatches 5 OH squats Back Squat (3 reps EMOM x 8, HAP ) Metcon (Time) With a partner Complete the following for time: 90 box jumps 90 ball slams #20...

10/27/16

CrossFit Koinonia, CFK Yoga – CrossFit Warm-up (No Measure) 4 rounds of 200m row 10 muscle clean and press 10 spiderman-walks 10 split-stance RDL Clean and Jerk (EMOM x 10, 2 reps HAP) **this is a Split Jerk** Add weight to get to your HAP, do not start out with...