Tuesday

CrossFit Koinonia – CrossFit Context: Practice Be smart about the box jumps, but push the pace on the wall ball Warm-up (No Measure) 200m jog with med ball, then 5,4,3,2,1 with an empty bar: straight leg deadlift, barbell row, hang muscle clean, shoulder press,...

Monday

CrossFit Koinonia – CrossFit Context: Mental Toughness Do not pace the first few rounds of the metcon. Go hard and see what you are capable of when fatigued. Hip Mobility Warm Up (No Measure) 10 air squats 10 Squat jumps 10 Spider man walks w/rotation 10 inch...

#TeamSchweitzForever Memorial Hero WOD

CrossFit Koinonia – CrossFit New Section We will have an “all stop” for two, 30 second and one 1 min, Memorial breaks throughout the workout to remember Schweitz. At these times all athletes will break, the music will stop and we will reflect on the...

Friday

CrossFit Koinonia – CrossFit Context: Practice Focus on good back/lumbar control throughout Shoulder Mobility Warm Up #2 (No Measure) Spend 3-5 minutes using a lacrosse ball or foam roller on entire shoulder/scapular area 15 Orange Band Hang muscle snatch 15...

10/26/2017

CrossFit Koinonia – Bootcamp Warm-up (No Measure) 12 pvc pipe pass through 12 leg cradles 12 heel to toe walk 200 m row X2 Metcon (AMRAP – Rounds) 10 KB goblet squats 10 KB swing 10 high pull 10 KB deadlift Run 100 m Metcon (Time) Burpee ladder challenge...