WODs

Saturday

CrossFit Koinonia - CrossFitShoulder 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 Orange Band Overhead Squats 3 - 15 seconds Thoracic wall extensions 10...

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October 15

CrossFit Koinonia - BootcampWarm-up (No Measure)200m run 15 groiners 15 PVC Pipe passes 15 air squats 3xMetcon (AMRAP - Reps)Double-unders or single- unders 10 rounds 1 min on// :30 restMetcon (AMRAP - Rounds and Reps)50-40-30-20-10 Kb swings Push-ups Air squats Ab...

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Friday

CrossFit Koinonia - CrossFitContext: PracticeHip Mobility Warm Up (No Measure)200 Meter Run 10 air squats 10 Spider man walks w/rotation 10 Side to Side Kicks 10 inch worms 10 Groiner to Glute Stretch 1 Minute Pigeon Stretch per legWarm-up (No Measure) 3 rounds of...

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10/12/2017

CrossFit Koinonia - BootcampWarm-up (No Measure)12 toy solder walks 12 orange band over head squat 10 sec thoracic wall extension 1 min pigeon X3 Run 250Metcon (No Measure)Working on squats with pvc pipe and facing the wall 5 Wall facing squats 5 overhead squats EMOM...

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Thursday

CrossFit Koinonia - CrossFitContext: PracticeShoulder 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 Orange Band Overhead Squats 3 - 15 seconds Thoracic wall...

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Wednesday

CrossFit Koinonia - CrossFitContext: CompetitionShoulder 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 Orange Band Overhead Squats 3 - 15 seconds Thoracic...

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10/11/2017

CrossFit Koinonia - BootcampWarm-up (No Measure)15 overhead banded pass throughs 15 inch warms 15 scap push ups 15 air squats X3Metcon (AMRAP - Rounds)14 min 10 ball slams 10 burpees 10 ball slams 15 triceps dips 10 ball slams 10 pushupsMetcon (AMRAP - Rounds and...

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Tuesday

CrossFit Koinonia - CrossFitContext: PracticeHip Mobility Warm Up (No Measure)200 Meter Run 10 air squats 10 Spider man walks w/rotation 10 Side to Side Kicks 10 inch worms 10 Groiner to Glute Stretch 1 Minute Pigeon Stretch per legWarm-up (No Measure) 200m with...

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10/10/2017

CrossFit Koinonia - BootcampWarm-up (No Measure)Row 250 12 air squats 12 pvc pass throughs 12 groiners X3Metcon (AMRAP - Rounds)EMOM 24 min Row KB farmers walks Over head press (with med ball)Metcon (AMRAP - Rounds)12 min 15 wall balls 250 m...

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Monday

CrossFit Koinonia - CrossFitContext: PracticeAnkle Mobility Warm-Up (No Measure)5 Minutes Foam Roll/Kettlebell Ankle and Calf smash (push leg on roller down with opposite leg) 2 Minute KB hold on Knee (each leg) 2 Minute Ankle Stretch w/green band - each ankle 2...

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