12/31/2019

CrossFit Manayunk – CrossFit

225/155 Grace (Time)

30 clean and jerks @ 225/155

12/30/2019

CrossFit Manayunk – CrossFit

365 Reps for the New Year (Time)

Chipper- For Time [35 Minute Cap]
Jan 31- KB Swings (70/53)

Feb 28- Wall Balls

Mar 31- Pull Ups (c2B)

Apr 30- Sit Ups

May 31- Overhead Squats @ 95/65 (135/95)

Jun 30- Burpees

Jul 31- Hang Cleans @ 95/65 (135/95)

Aug 31- Box Jump Overs

Sep 30- Overhead Lunges [45/25]
Oct 31- Burpees

Nov 30- Dubs

Dec 31- Back Squats [135/95]

12/28/2019

CrossFit Manayunk – CrossFit

Saturday EMOTM #6 (30 Rounds for time)

1. 200 m run

2. 8 burpee box jump overs

3. 10 thrusters 95/65

4. rest

39 min

12/27/2019

CrossFit Manayunk – CrossFit

The Standard (Time)

30 clean and jerks 135/95

30 ring mu

30 snatches
scaling options

1. 45 bar mu

2. 50 c2b pullups

3. 60 regular pull ups

4. 70 jumping c2b


12/26/2019

CrossFit Manayunk – CrossFit

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here


Christmas Eve

CrossFit Manayunk – CrossFit

The Grinch (Time)

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20

burpees

wall ball


12/23/2019

CrossFit Manayunk – CrossFit

Maccabean Revolt (Time)

for time 45 min cap

Buy-In 88 dubs

8 Rounds for Time

8 deadlifts 145/100

8 Hang Power Cleans

8 Front Squats

8 Push Presses

8 Burpees

8 toes 2 bar

8 HSPU (scale to 16 hr pushups)

Cash Out 88 dubs


Elf Challenge #19 (AMRAP – Reps)

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12/21/19

CrossFit Manayunk – CrossFit

Saturday EMOTM #5 (AMRAP – Reps)

40 min

1. 15 wall balls

2. 12 T2B

3. 10 OHS 135/95

4. 8 bar facing burpees

Elf Challenge #18 (AMRAP – Reps)

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12/20/2019

CrossFit Manayunk – CrossFit

12 Days of Christmas … (Time)

WOD: For Time
1 Wall Walk
2 Toes to Bar
3 Pull Ups
4 Burpees
5 Sit Ups
6 Push Press
7 Hang Power Cleans
8 Bar Jump Overs
9 Kettlebell Swings [53/35] 10 Jumping Lunges
11 Air Squats
12 Thrusters

weights: scaled: 75/55, RX: 95/65, COMP: 135/95

* this WOD is to be perform in the way the song is sung … i.e on the first day of Christmas, 1 Wall Walk. On the second day of Christmas, 2 Toes to Bar and 1 Wall Walk. On the third day of christmas, 3 Pull Ups, 2 Toes to Bar, 1 Wall Walk. Etc, etc.

Elf Challenge #17 (AMRAP – Reps)

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Elf Challenge #17 (AMRAP – Reps)

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