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 (4×2 @ 96% )

Every 4 #6 (4 Rounds for time)

Every 4 minutes x 4 rds

400 m run

15 push ups

25 air squats


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 (4*3 @ 91%)

Metcon (No Measure)

High Stand shaping 3×5

Elaine Does the Upper West Side (Time)

for time(11 min cap)

21-15 -9

alt 1 arm db hang snatch 50/34(70/50)

1 arm ohs(any arm no need to switch 0

toes 2 bar

05 /06/2019

CrossFit Manayunk – CrossFit

Warm Up # 18 (Complex DB) (No Measure)

10 min

60 dubs

3 Single Arm DB Cross Body Muscle Clean R

3 Single Arm DB Push Press R

3 Single Arm DB Overhead Squats R

:30 sec Bent Hollow Body Rock

3 Single Arm DB Cross Body Muscle Clean L

3 Single Arm DB Push Press L

3 Single Arm DB Overhead Squats L

Power Clean + Jerk (6×1@93%)

The flying Sandos Brothers (Time)

5 rds for time (12 in cap)

100 m run

50 dubs

2 squat cleans 225/155


CrossFit Manayunk – CrossFit

Core #10 (Time)

for time

7 rds

40 dubs

17 sit ups(10 ghds)

12 kb swings

CrossFit Cliffnotes – May 2019

Welcome to the first edition of CrossFit Cliffnotes by CFMY member Jess Beothy. Here, we’ll share monthly highlights from in and around the CrossFit community, and maybe a few from our own CFMY community, too!

Here’s what’s happening now:

  • Mathew Fraser and Sara Sigmundsdottir are the official winners of the 2019 Crossfit Open.  National Champions will receive their official invites any day now. Click here to view the Leaderboard!
  • There are six more Sanctionals left to the season and the most exciting to watch will be the Rogue Invitational which will host some of the most popular current Games athletes as well as Games legends. Think of this event as a “mini” Crossfit Games with all of your favorites! The competition will be held on May 18th-19th. Click here for all the details.
  • Chantelle Loehner of Team Invictus X  became the first 2019 Games athlete to test positive for performance enhancing drugs. Loehner has contested the results and has asked for her B sample to be re-tested.
  • Controversial 2019 Games qualifier Devon Ford has decided to decline his invite. Ford received an incredible amount of negative backlash from the community when it was determined that his 19.3 video submitted for verification was missing reps and did not meet movement standards. Click here to read more and watch his video.
    • The controversy highlights a major oversight and issue with Crossfit HQ and their video verification process. If athletes are going to get a direct invite to the Games through the Open, then HQ has to do better. Click here to watch a YouTube video from ArmenHammerTV which points out the REAL issue with this mess!
  • Some Fun Stuff: Bye, bye Nanos! Athletes can now wear whatever shoes they want at the Games. Kara (Webb) Saunders will be welcoming her baby girl within the next two weeks! Sam Dancer recently participated in an Ayahuasca retreat in Peru and Sweat Lodge Ceremony in Mexico (and yes, his team Invictus X still qualified for the Games in April! [now pending Loehner’s appeal.]) Haley Adams became one of the youngest athletes ever to qualify for the Games at age 18. Sam Briggs continues to show us why she is a BOSS by qualifying for the Games BY EVERY MEANS POSSIBLE at the age of 37!!


CrossFit Manayunk – CrossFit

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run


CrossFit Manayunk – CrossFit

Metcon (Weight)

Z Press

Plate front raises

inverted rows

Zercher Squat
8×8 per exercise with exactly :30 rest between sets

move directly into the next movement so have everything set up to start

Add weights into comments sections

Burner #4 (Time)

For time (6 min cap)

5 rds

10 hang cleans 115/80 (155/105)

8 toes 2 bar

6 burpees