09/01/2018

CrossFit Manayunk – CrossFit


Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

08/31/2018

CrossFit Manayunk – CrossFit


Mrs. Zanfino (Time)

for time(40 min cap)

1-10 hang clean and jerk 205/145

22 dubs

12 push ups (4 hspu)

2 strict pull ups(strict c2b)
For a free perfect bar

who is she ?

Post in FB group

08/30/2018

CrossFit Manayunk – CrossFit

Metcon (No Measure)

Superset

5×15(l/r=1) hammer curls

5×10 rdl (heavy but with perfect form)

5×6 strict pull ups or 2 strict mu

5×20 push ups or ring push ups
you will have 25 minutes to complete this so move with a swift pace


Mr. Tomasulo (3 Rounds for reps)

AMRAP 4:

3 Rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans

6 Push Jerks

then Max burpees

rest 4 minutes

AMRAP 4:

2 Rounds:

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerks

then Max burpees

rest 4 minutes

AMRAP 4:

1 Round:

12 Deadlifts (185/120)

9 Hang Power Cleans

6 Push Jerks

then Max burpees
Who was he, and what was his story line for piece of merch?

Post in FB group

08/29/2018

CrossFit Manayunk – CrossFit

Jerk [ from rack ] (5*3 @ last weight before max of floor press)

same last week

Metcon (4 Rounds for reps)

Skill work

4 x max set strict pull ups (c2b)


Christy St. Cloud (AMRAP – Reps)

16 min amrap

4 Power snatch 135/95(squat snatch)

6 Box jump overs 30/24

8 Toes 2 bar

* add 2 reps each round
retest from 12/13/17

08/28/2018

CrossFit Manayunk – CrossFit

Back Squat (3*12 @ 265/185)

Metcon (3 Rounds for reps)

In between squats perform

3 x max set ring dips


Mr. Morgan (Time)

for time(16 min cap)

30-20-10

s2oh 145/100

toes 2 bar

lateral burpees
for a free perfect bar

who does George think he looks like

post in FB group

08/27/2018

CrossFit Manayunk – CrossFit

Conditioning cleans part 2 (10*1 @88%)

Every 2 minutes for 20 minutes

Complete 12 burpees + 1 squat clean @
If you need to take a Rd off do NOT count it in your rep scheme and do NOT make it up


Asuka (Time)

5 rds for time (13 min cap)

6 squat snatch 135/95

12 toes 2 bar

24 dubs
Retest from 01/08/2018

08/25/2018

CrossFit Manayunk – CrossFit


Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

08/24/2018

CrossFit Manayunk – CrossFit

Goz 2.0 (Time)

for time (40 min cap)

5 rds of

10 burpees

10 db deadlifts

4 rds of

10 burpees

10 db power cleans

3 rds of

10 burpees

10 toes 2 bar (rx+ 5 bar mu)

2 rds of

10 burpees

10 db hang squat clean thrusters

1 rd of

10 burpees

10 hang squat cleans 235/165


08/23/2018

CrossFit Manayunk – CrossFit

TT7 (2 Rounds for reps)

0-15 min amrap of 18.1

rest 5 min

20-35min 15.1 and 15.1A
continue past 10 on 18.2


Masters State Record Still Standing thanks @wodtographer for the cool shots

Clean and Jerk (1 rep max )

08/22/2018

CrossFit Manayunk – CrossFit

Jerk [ from rack ] (5*2 @ last weight before max of floor press)

heavier than last week

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

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here