Month: March 2019

CrossFit Manayunk – CrossFit

Foo (AMRAP – Rounds and Reps)

13 Bench Presses, 170#

Then complete:

20-Minute AMRAP of:

7 Chest-To-Bar Pull-ups

77 Double-Unders

2 Squat Clean Thrusters, 170#

28 Sit-ups
In honor of Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013.
To learn more about Foo click here
Do floor press

TK (AMRAP – Rounds)

20-Minute AMRAP:

8 Strict Pull-ups

8 Box Jumps, 36″

12 Kettlebell Swings, 2 pood
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012
To learn more about TK click here
Use 1.5/1 pood for RX still 36/30 for box jumps

CrossFit Manayunk – CrossFit

Core # 5 (Time)

for time

3 rds

30 sit ups(15 ghd)

30 mt climbers(foot outside hand)

30 side plank rotations(15/15)

90 dubs

CrossFit Manayunk – CrossFit

Dr. Bison (Time)

60 deadlifts 135/95

50 hang power cleans

40 ohs

30 s2oh

20 front squats

10 bear complex(may combine)

* after each movement run 100m

(rx+ 10/7 cals bike)
compare to 11/9/2018

CrossFit Manayunk – CrossFit

Metcon (No Measure)

Depth RDL

DB Floor Press

Plate split squats

barbell strict press

Db Tri extensions
8×8 per exercise with exactly :30 rest between sets

Add weights into comments sections

Metcon (No Measure)

Depth RDL

DB Floor Press

Plate split squats

barbell strict press

Db Tri extensions
8×8 per exercise with exactly :30 rest between sets

Add weights into comments sections

CrossFit Manayunk – CrossFit

OHS MoB #2 (No Measure)

10 minutes

-Goblet squat with overhead reach 10 reps from bottom position

-Squat Thoracic Spine Rotation 10 reps each side slow and controlled

-Squat Y’s 10 each side

50 dubs

Overhead Squat (3×7 @ 83% )

Every 4 # 1 (4 Rounds for time)

Every 4 minutes x 4 rds

15/12 cals bike

12 deadlifts 225/155

10 bar facing burpees

CrossFit Manayunk – CrossFit

Warm Up # 20 (bands all here) (No Measure)

3 rds

Band Front rack stretch :30 each side https://youtu.be/IYXQeI6jmtc

Banded ankle dorsiflexion :30 each side https://youtu.be/ILSbK8RnGdI

15 goblet squats then :30 sec bottom squat hold

Front Squat (6*2 @ 85%)

2211 tempo

Front Squat (6*2 @ 85%)

2211 tempo

Metcon (No Measure)

Handstand walk practice

Slappy White (AMRAP – Rounds and Reps)

9 min amrap

6 pull ups (3 ring mu)

5 burpees

4 clean and jerks 135/95 (185/120)
compare to 1/15/2019

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

Power Clean + Jerk (em(2)otm for 20 minutes 3+5 burpees @ 75%)

Mr. Cohen (Time)

for time

for time (12 min cap)

27-21-15-9

back squats 115/80(155/105)

toes 2 bar

CrossFit Manayunk – CrossFit

Core # 4 (No Measure)

4 rds

12 l/r side plank rotations

12 double KB sit up+press

:30 hanging tuck

1:00 max sit ups or ghd sit ups

CrossFit Manayunk – CrossFit

Metcon

Open Workout 19.5 is……

– Please make sure to include your judges name in your Wodify Comments when posting your score.

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

CrossFit Manayunk – CrossFit

Metcon (No Measure)

ROM WOD