11/30/16

CrossFit Koinonia, CFK Yoga – CrossFit Warm-up (No Measure) 10 min of 5 muscle clean 5 power clean 10 OH lunges 10 inch worms 10 groiners 2 Hang Snatch + 1 Power Snatch + 2 OH squats, HAP 8 min, EMOM 5 reps total Metcon (Time) 10 power cleans 105/155 10 box...

11/29/16

CrossFit Koinonia, CFK Yoga – CrossFit Warm-up (No Measure) 4 rounds 200m row 5 muscle snatch (pvc) 5 hang power snatch 10 banded passes 10 spiderman to rotation Metcon (No Measure) 15 mins of Odd mins: Walking farmers carries (with plate using fingertips) 45#/...

11/28/16

CrossFit Koinonia, CFK Yoga – CrossFit Warm-up (No Measure) 10 mins of 5 RDL (barbell) 5 DL (barbell) 10 high kicks 10 groiners 10 windshield wipers Deadlift (1RM) 15 mins to find your 1RM Metcon (AMRAP – Reps) 10 rounds 30 seconds of single-arm thrusters...

11/26/16

CrossFit Koinonia, CFK Yoga – CrossFit Warm-up (No Measure) 200m run 10 wall squats (get close to the wall) 10 pvc pass throughs 10 bar kipping swings (pull up bar) 30 double unders (3 to 1 singles) X 3 Build up a sweat! “Get back to Cleaning” (AMRAP...