11/01/2018

CrossFit Manayunk – CrossFit

FBB #10

3 rds

down and back reverse sled drag x 2

:45 sec hollow hold

death march+bent over row down and back

push up on db 3111
30 minutes


Corky Ramirez (AMRAP – Rounds and Reps)

12 min amrap

200 m run

10 pull ups(c2b)

5 front squats 205/125

10/31/2018

CrossFit Manayunk – CrossFit

Snatch Segment pull + Hang Snatch (7×1 heavier then last week)

https://youtu.be/Vc_CWKFc0ug

must load to the knee
full 1 second paus at each position


Jay Riemenschneider (Time)

for time (13 min cap)

5 rds

21 burpees

15 strict press 75/55

9 toes 2 bar

10/30/2018

CrossFit Manayunk – CrossFit

Front Rack Lunge (10×10 )

l/r=1

light weight working form and stability

Metcon (No Measure)

7×3 Pull ups negatives

slow as possible controlled negative


Lomez (3 Rounds for time)

3 rds for time

20/15 cals on rower

20 db power cleans

20 db squats

10/29/2018

CrossFit Manayunk – CrossFit

Hang Power Clean (5*16 reps )

Same weight as last week

Joe Mayo (Time)

6 rds for time(14 min cap)

6 deadlifts 275/175

11 burpees
Retest from 7/16/2018

10/27/2018

CrossFit Manayunk – CrossFit

Core # 3 (Weight)

4 rds for quality

:30 feet elevated kb plank

100 m kb front rack walk

12 tall kneeling alt kb press

30 db kb flutter kicks


10/26/2018

CrossFit Manayunk – CrossFit

Bob Sacamano (Time)

For Time

30/25 cals bike

30 wall balls

300 m run

30 hang power clean + front squat 135/95

30 box jump overs(clear box) 20/16

30 back squats+ alt back rack lunge

30 burpees over barbell


10/25/2018

CrossFit Manayunk – CrossFit

FBB #9

4 rds

floor glute bridge KB alternating chest press 6-8 reps per side 3115

10 globlet squats 33X0(heavy as possible)

:30 wall facing handstand hold

:45 wall sit(weighted with plate on legs if possible)
30 minutes


Cousin Jeffrey (3 Rounds for time)

3 rds for time (rest as needed)

300/250 m row

25 kb swings

25 push ups

10/23/2018

CrossFit Manayunk – CrossFit

Back Squat (New 1 rep max )

June 29, 1980 (Time)

For time (15 min cap)

100 burpees

*Emotm starting at GO perform 4 thrusters 95/65 (135/95)
Retest from 6/19/2018


10/22/2018

CrossFit Manayunk – CrossFit

Hang Power Clean (Em(1:30)otm x rds 12 reps )

Same weight as last week

Jerry’s DT (Time)

6 rds for time (14 min cap)

100 m run

12 db deadlifts

9 db hang cleans

6 db s2oh
Retest from 6/11/2018