10/01/2018

CrossFit Manayunk – CrossFit

Squat Clean (1 rep max )

must complete 5 burpees before ANY attempt


Steven Snell (Time)

for time(14 min cap)

50 dubs

50 empty barbell curls

50 dubs

50 push ups

50 dubs

50 empty barbell strict press

50 dubs

09/29/2018

CrossFit Manayunk – CrossFit

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*


09/28/2018

CrossFit Manayunk – CrossFit

Michael Cole (Time)

For time

10 toes 2 bar

1 power clean+10 jerks 185/125

10 burpees

2 power clean + 9 jerks

10 toes 2 bar

3 power clean+8 jerks

10 burpees

4 power clean+7 jerks

10 toes 2 bar

5 power cleans+6 jerks

10 burpees

6 power clean+ 5 jerks

10 toes 2 bar

7 power cleans+4 jerks

10 burpees

8 power cleans +3 jerks

10 toes 2 bar

9 power cleans + 2 jerks

10burpees

10 power cleans+ 1 jerk

10 toes 2 bar
compare to 12/01/2017


09/27/2018

CrossFit Manayunk – CrossFit

FBB #5

3 rds

15 push ups (2211 tempo)

10 kb crossbody step ups 20/16 each side/leg

10 each side weighted deadbug

down and back bear hug walk
30 minutes


Sal Bass (AMRAP – Rounds and Reps)

9 min amrap

5 hang cleans 205/135

10 pull ups(c2b)

09/26/2018

CrossFit Manayunk – CrossFit

Jerk [ from rack ] (1 rep max )


Ricky (4 Rounds for reps)

3 rds for reps

1 min bike cals

1 min db hang snatch(alt)

1 min push press 115/80

1 min burpees

1 min rest
for a free t-shirt explain his story in detail?

09/25/2018

CrossFit Manayunk – CrossFit

Back Squat (5*5 @ 85%)

if that is lower then you did last week continue to move up 10-15lbs


Metcon (4 Rounds for reps)

In between squats perform

4 x 3 seated box jumps high as possible

Remy Temple (Time)

for time ( 13 min cap)

for time

21-15-9

deadlifts 155/105

hang cleans

jerks

200 m run

09/24/2018

CrossFit Manayunk – CrossFit

Conditioning cleans part 2 (3*1 @98%)

Every 5 minutes for 15 minutes

Complete 35 burpees + 1 squat clean @


Pez Dispenser (Time)

for time(15 min cap)

60-50-40-30

empty barbell curls

kb swings

empty barbell strict press

dubs

09/22/2018

CrossFit Manayunk – CrossFit

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

09/21/2018

CrossFit Manayunk – CrossFit

Batista Bomb (Time)

for time(40 min cap)

40/30 cal row

5 squat clean+1 front squats 225/155

400 m run

4 squat clean+2 front squats

40 burpees

3 squat clean+3 front squats

40 db power cleans

2 squat cleans+4 front squats

40 wall balls

1 squat clean+ 5 front squats
retest from 7/07/2017

09/20/2018

CrossFit Manayunk – CrossFit

FBB #4

3 x 1 min wall sit (weighted with kb front rack if possible)

3 x down and back mixed grip kb lunge walk

3 x 25 seated straight leg strict press (use a weight you can go ub)
30 minutes


Rebecca DeMornay (3 Rounds for time)

3 rds for time

20/15 cals bike

15 db squats

10 hang squat cleans 155/105(hang squat snatch)

rest approx 3 mites between rds