10/20/2018

CrossFit Manayunk – CrossFit

Core # 2 (Time)

for time

in this order

accumulate 3 minutes hollow hold

accumulate 3 minutes each side plank

accumulate superman hold

*each break stop and do 5 tuck jumps


10/19/2018

CrossFit Manayunk – CrossFit

“The Lopper” (Time)

for time

buy in 30/25 cals bike

then

3 rds of

10 pull ups(c2b)

10 thrusters 95/65

then 3rds of

10 toes 2 bar

10 hang cleans 135/95

then 3 rds of

10 burpees

10 shoulder to overhead 185/120

cash out 100 dubs


10/18/2018

CrossFit Manayunk – CrossFit

FBB # 8

4 rds

double front rack kb carry down and back x2

ring row 3112 x6-8

10 top down alt strict db press 3115
30 minutes


Wyck Thayer (Time)

for time (11 min cap)

8 rds

2 squat cleans 225/155

3 burpee box jumps 30/24

100 m run

10/17/2018

CrossFit Manayunk – CrossFit

Snatch Pull+Hip Snatch (5×1 @ last weeks heavy single )

https://www.youtube.com/watch?v=yFhsV-ThJVs
goal is no misses may go up

25 minutes

Dork (Time)

6 rounds for time of:

60 Double Unders

30 Kettlebell Swings, 1.5/1 pood

15 Burpees

Scaling:

Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here
Scaling

Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

Intermediate Option

4 rounds for time of:

60 double-unders

30 kettlebell swings

15 burpees

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Beginner Option

4 rounds for time of:

60 single-unders

20 kettlebell swings

10 burpees

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.


10/16/2018

CrossFit Manayunk – CrossFit

Back Squat (2*2 @ 100% or old Max)

Howie Roseman (Time)

For time (15 min cap)

400 m buy in

22/20/18/16/14

alt hang kb snatch

Push ups

5/4/3/2/1

Squat snatch 165/110
Retest from 4/24/2018

10/15/2018

CrossFit Manayunk – CrossFit

Hang Power Clean (Emotm x 10 minutes 9 reps )

Same weight as last week

Car BO (Time)

For time (13 min cap)

4 rds

20 db deadlifts

15 db s2oh

10 burpees
Retest from 6/11/2018

10/13/2018

CrossFit Manayunk – CrossFit

Core # 1 (No Measure)

4 rds(for quality)

15 rower pike ups

15 2 arm turkish situp

15 kettlebell windsheild wipers

30/25 cals bike


10/12/2018

CrossFit Manayunk – CrossFit

Mary Elizabeth (Time)

21-15-9

Squat Cleans (135/95)

Handstand Push-ups

Calorie Bike

Wall Ball Shots(20/14)

Pull Ups
Mary Dyson was a coach at a Crossfit gym in Watertown, New York before she was killed in the horrible limo accident in New York


10/11/2018

CrossFit Manayunk – CrossFit

FBB #7

3 rds

100 m farmers walk heavy as possible

15 bear hug squats

50 hollow hold flutter kicks

10 1 arm hang clean and strict press
30 minutes


Tina Robbins (Time)

for time (13 min cap)

5 rds

200 m run

10 pull ups (c2b)

10 thrusters 115/80
retest from 1/18/2018