02/01/2020

CrossFit Manayunk – CrossFit

Saturday EMOTM #11 (AMRAP – Rounds)

1. 15 med ball cleans

2. 10 back squats 185/120

3. 40 dubs

x 10 rds

01/30/2020

CrossFit Manayunk – CrossFit

Split Jerk (true 1 rep max)

DUB Ladder # 3 (Time)

every 1:30 x 12

25 dubs

1 power clean

******must go up in weight each rd********

if miss stay at that weight untill make or go back down record top weight

must complete all dubs each rd

scaling options

1.15 dubs

2.10 dubs

3.1:00 dub attempts

4. 50 singles

01/29/2020

CrossFit Manayunk – CrossFit

FLAT Foot Snatch Pull (8 x 2 @ 110% of snatch )

FEET MUST remain in FULL contact with the floor or reps DO NOT COUNT

The Handicap Spot (Time)

for time (18 min cap)

3 Rounds

11 burpees

12 C2B (scale to regular pull ups)

Directly Into…

5 Rounds

3 power clean 205/115 (245/140)

5 hspu (depth 45’s)

The Handicap Spot (Time)

for time (18 min cap)

3 Rounds

11 burpees

12 C2B (scale to regular pull ups)

Directly Into…

5 Rounds

3 power clean 205/115 (245/140)

5 hspu (depth 45’s)


01/28/2020

CrossFit Manayunk – CrossFit

Front Squat (Emotm x 10 @80% )

Mamba & Gigi (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

5 Ring Muscle-Ups

8 Power Cleans (185/125 lb)

24 Box Jumps (30/24 in)

13 burpees
Scaling Options:

1. c2b

2. regular pull ups

Dedicated to Kobe Bryant, “the NBA MVP who had a 20-year career with the Lakers, [who] was killed Sunday [January 26, 2020] when the helicopter he was traveling in crashed and burst into flames in the hills above Calabasas. His daughter Gianna, 13, was also on board and died along with five others.”

This workout, now a memorial WOD, was first posted by CrossFit Invictus @crossfitinvictus (San Diego, CA, USA) as their workout of the day for April 13, 2016, when the gym celebrated the NBA legend’s career following his retirement in 2016 after 20 years in the league.

18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.





01/27/2020

CrossFit Manayunk – CrossFit

Monday Mix #28 (3 Rounds for time)

0-12 min

20 power cleans 155/100(185/115)

200 dub

20 power cleans

rest 2 min

14-29 min

10 rds

8 hspu

8 front squats

rest 2 min

31-45 min

30 power snatches

01/25/2020

CrossFit Manayunk – CrossFit

Saturday EMOTM #10 (10 Rounds for reps)

2 minutes on 2 minutes off x 10 rds

15/12 cal bike

15/12 cal row

make burpees in remaining time

01/24/2020

CrossFit Manayunk – CrossFit

Papa D’s 40 aka Pizza Jawns 40 (Time)

124 dubs

19 db hang squat cleans 50/35’s

80 burpees

40 seated DB strict press

124 dubs

20 db hang squat cleans

20 burpees
dont worry ill be doing this while away!!!!!!!

01/22/2020

CrossFit Manayunk – CrossFit

FLAT Foot Snatch Pull (10 x 3 @ 105% of snatch )

FEET MUST remain in FULL contact with the floor or reps DO NOT COUNT

Triple DB DT (Time)

15 rds (20 min cap)

12-9-6

db deads

db hang clean

db jerks

01/20/2020

CrossFit Manayunk – CrossFit

Martin Luther King Jr (Time)

For Time

29 burpees

63 hang cleans 135/95

64 Toes 2 bar

65 hang power snatch

68 OH Squats
The significance of the rep scheme is as follows: burpees 1929 was the year he was born, hang cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The toes 2 bar represents the year when King won the 1964 Nobel Peace Prize. The hang power snatch represent the year, 1965, of the landmark civil rights voting in the US. Finally, the OH squats represent the year, 1968, when he was assassinated.


01/18/2020

CrossFit Manayunk – CrossFit

Saturday EMOTM # 9 (AMRAP – Reps)

1. :45 sec plank

2. 10 burpees

3. 12 alt box step ups 1 db