CrossFit Manayunk – CrossFit

Warm Up #16 (Roman March) (No Measure)

10 mins Continuous Movement – Controlled, Not for Speed Pace:

5 Burpee Broad Jumps

5 Dumbbell Cross Body Romanian Deadlifts/arm @ 30X0

Down and back Dual Kettlebell Overhead Carry

:30sec Hollow Hold Scissor Kicks

Sotts Press (5×10)

Watch whole video to find your version


20 minutes

Fragile Frankie (AMRAP – Rounds and Reps)

14 min amrap

5 ohs 135/95 (185/120)

10 t2b

15 wall balls

20 deadlifts


CrossFit Manayunk – CrossFit

Warm Up # 15 (Squatty Potty) (No Measure)

3 rds

10 lateral banded steps (band ankles)

10 banded goblets squats (band knees)

:30 d ball ankle stretch (feet together)

Front Squat (8*2 @ 70%)

32X1 tempo

hold perfect tempo

Metcon (No Measure)

4*:30 wall facing handstand hold (perfect hollow)

RX+ 10 shoulder taps again must maintain good positions
keep legs on ground

Lobster Bisk (Time)

5 rds for time (10 min cap)

10 alt hang db squat snatch 50/35

30 dubs

1 squat clean 155/105 (245/170)


CrossFit Manayunk – CrossFit

Warm Up # 14 (explode) (No Measure)

10 min continuous pace

10 cals rower

15 pause squat jumps(pause at 90 degrees)

10 double kb cleans

30 dubs

Hang Power Clean (4*3 reps )

add 5-10 lbs

Metcon (No Measure)

3*:20 sec chin over bar hold or rings to chest hold(ring row)

Chicken Cashew (AMRAP – Rounds and Reps)

9 min amrap

7 jerks 135/95 (185/120)

8 wall balls

9 toes 2 bar


CrossFit Manayunk – CrossFit

Core #13 (Time)

For time

100 my climbers

50 dubs

75 Russian twist

50 dubs

50 med ball sit ups

50 dubs

25 toes 2 bar

50 dubs



CrossFit Manayunk – CrossFit


1000 box step ups for time

45/35 back pack

20inch box for all
Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

CrossFit Games Director, Dave Castro posted this workout in memory of Chad, who was a friend. Castro said: “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20″ box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”

From the Navy SEAL Foundation website: “SOCS Chad Michael Wilkinson died by suicide. The Foundation provided immediate tragedy assistance funding, travel and lodging for his family members, flowers and memorial legacy items for the command memorial and reception, as well as a family dinner the evening before the command memorial.”


CrossFit Manayunk – CrossFit

Warm Up #13 (up the wall) (No Measure)

10 mins keep moving

2 hollow wall walks

Down back walking lunge

:30 plank up downs

15 kb swings

FBB #18 (Weight)

4 rds

-5 Strict press 3111

-:30 double kb front rack hold 90°

– 5 strict pull ups (c2b) 2111

Kramer Blood (AMRAP – Reps)

8 min amrap



Deadlifts 185/120 (245/185) *must ride weight down no drops or stop and do 10/8 cals bike


CrossFit Manayunk – CrossFit

Warm Up # 12 (Cubans) (No Measure)

4 Rounds Continuous –

Assault Bike 60sec Easy (build pace each set a little)

5 seated box jumps step down 30/24

6 Single Arm Dumbbell Cuban Press/arm

Power Snatch (Build to heavy single )

Laser Pointer (AMRAP – Rounds and Reps)

11 min amrap

1 squat snatch 95/65 (155/105)

3 hang power cleans

5 jerks

25 dubs