08/15/2018

CrossFit Manayunk – CrossFit

Metcon (4 Rounds for reps)

Skill work

4 x max set ring dips (shoulder need to touch rings and need full lock out this is practice don’t cheat the movement.
scale to bar dips or box dips

Jerk [ from rack ] (6*2 @ last weight before max of floor press)


“I’m not too worried about it.” (Time)

10 rds for time (17 min cap)

100 m run

5 burpees over barbell

6 deadlifts 315/235
for item of your choice

Who line is this?

Post in FB group

08/14/2018

CrossFit Manayunk – CrossFit

Back Squat (3*20 @ 225/160)

Metcon (No Measure)

In between squats perform

4 x 25 The DeFranco Band Pull Apart


Mike Moffit (Time)

5 rds for time (16 min cap)

50 dubs

15 pull ups(5 bar mu)

5/4/3/2/1 squat clean (squat snatch)

135/95+/155/105-185/120-205/135-225/155
For 1 free stark

What does he think of Jerry?

Post in FB group

08/13/2018

CrossFit Manayunk – CrossFit

Conditioning Cleans (10*1)

Em1:30otm for 15 mintues

40 dubs + 1 squat clean @ 80%
If you need to take a Rd off do NOT count it in your rep scheme and do NOT make it up


It will be fun he said lol

Mel Sanger (AMRAP – Reps)

12 min amrap

5/5/6/6/7/7…..

Toes 2 bar

Ohs 155/105
Who was he and what his job?

For a free perfect bar

Post answer to FB group

08/11/2018

CrossFit Manayunk – CrossFit


Conditioning # 4 (AMRAP – Rounds)

emotm for 20 minutes

7 wall balls

6 burpees

5 air squat jumps

08/10/2018

CrossFit Manayunk – CrossFit


Doubled Dip the Chip (Time)

for time (40 min cap)

30 wall balls

30 burpees

30 thrusters 135/95

25 burpees

30 double db hang squat cleans 50/35

20 burpees

30 s2oh 185/125

15 burpees

30 deadlifts 225/155

10 burpees

3 squat cleans 255/180

5 burpees
what was the boys name who freaked out on George?

For a $5 store credit post in fb group

08/09/2018

CrossFit Manayunk – CrossFit

TT5 (3 Rounds for time)

0-12 min

3 Rounds for time of:

100m Dumbbell/kettlebell Farmer’s Carry, 50’s/35’s

5 front squats 225/155(may squat clean first rep)

rest 3 min

15-25 min

3 Rounds for time

15 Deadlifts, 155/105

12 Hang Power Cleans, 155/105

9 Push Jerks, 155/105

rest 3 min

28-40 min

for time 100 burpees (emotm 20 dubs)

40-45 min

1 rep max jerk
For a free perfect bar

What is the one sure-fire way to open Elaine’s vault?

Post in FB group


Jerk [ from rack ]

08/08/2018

CrossFit Manayunk – CrossFit

Metcon (Distance)

Skill work

Handstand walk distance

Floor Press (1 rep max)


“funny f*ck” (3 Rounds for reps)

AMRAP 4:

27 Burpees

27 thrusters 95/65

rest 4 minutes

AMRAP 4:

21 Burpees

21 ohs 135/95

Rest 4 minutes

AMRAP 4:

15 Burpees

15 hang squat snatch 155/105
for item of your choice

Who was no referred to as this and by whom?

Post in FB group

08/07/2018

CrossFit Manayunk – CrossFit

Back Squat (4*16 @ 205/150)

Metcon (No Measure)

In between squats perform

4*35 face pulls


Marla Penny (Time)

for time(18 min cap) GO Heavy

10-1 hang power cleans 205/140

1-10 box jumps(w/step down) 36/30
For 1 free stark

What is she known for?

Post in FB group

08/06/2018

CrossFit Manayunk – CrossFit

Conditioning Cleans (10*1)

Emotm for 10 min

25 dubs + 1 squat clean @ 75%
If you need to take a Rd off do NOT count it in your rep scheme and do NOT make it up

Marcelino (2 Rounds for time)

0-7 min

15-12-9

Strict press 115/800

Pull ups (c2b)

Rest 3 min

10-17 min

12-9-6

S2oh 185/120

Pull ups (c2b)
Who was he???

For a free perfect bar

Post answer to FB group

7/30/2018

Conditioning Cleans (15*1)

Emotm for 10 min

25 dubs + 1 squat clean @ 70%
If you need to take a Rd off do NOT count it in your rep scheme and do NOT make it up

David Dinkins (Time)

7 rds for time (15 min cap)

4 hang power cleans 185/125

5 s2oh

6 back squats
What idea of Elaines cost him the election?

For a free perfect bar

Post answer to FB group