05/01/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

buy in 400 m run

10 Overhead Lunges (l/r=1)

20 push presses

30 burpee deads

40 Hang cleans

50 squats

40 hang cleans

30 purpee deads

20 push press

10 overhead lunges

cash out 100 dubs or line jumps


04/30/2020

CrossFit Manayunk – CrossFit

Metcon (8 Rounds for time)

run or jump

200 m run x 8 rest 2 min between sets

80 dub x 8 rest 2 min between

Metcon (Time)

120 weighted deck squats

starting at go and then every 3 minutes stop and hold a :30 plank rx+ hollow hold
https://www.youtube.com/watch?v=4X5YH5yGTcw


04/29/2020

CrossFit Manayunk – CrossFit

Metcon (No Measure)

Tabata Side core

side plank left

side plank right

glute bridge

wall sit

20 Seconds On

10 Seconds Rest

x 8 rds

Metcon (Time)

for time

20 rds

3 burpees

4 air squats

5 deadlifts something heavy as possible (barbell would be 225/155)


04/28/2020

CrossFit Manayunk – CrossFit

Metcon (Weight)

21-18-15-12-9:

odd object/db/kb floor press

bent over row

seated press

Overhead Tricep Extensions

Metcon (AMRAP – Rounds and Reps)

12 min amrap

20 chair dips

40 dubs


04/27/2020

CrossFit Manayunk – CrossFit

Captain Tom (Time)

For Time

10 Rounds of:

30 Lunges

4 Devil Presses (2×50/35 lb)

19 Air Squats

20 Double-Unders

Directly into:

100 Burpees
This tribute workout is dedicated to Captain Tom Moore, a World War II veteran who raised over £26 million through a fundraiser he established to support the UK’s National Health Service charities during the COVID-19 pandemic.

The 99-year-old veteran vowed to keep walking laps of his garden in the Bedfordshire Village of Marston Moretaine in order to raise money for the fight against the novel coronavirus.

His goal: reach 100 laps before his 100th birthday on April 30, 2020. He met that goal 2 weeks early, and he dramatically blew his £1K fundraising goal out of the water.

This workout was designed by Espirit de Corps CrossFit @edc_crossfit_ (UK) in Captain Tom’s honor.

The rep scheme signifies:

– 10 rounds for the number of laps he did each day

– 30-4-19-20 reps for his date of birth on April 30, 1920

– 100 Burpees for his age on his upcoming birthday.

04/26/2020

CrossFit Manayunk – CrossFit

Metcon (10 Rounds for reps)

10 Rounds:

Minute 1: Work

:30 Seconds Max Dumbbell Floor Press

:30 Seconds Dumbbell Hold at Extension

:30 Seconds Max Push-ups

Rest :30

04/25/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

15 rds

2 feet elevated pike push up + toe tap + shoulder tap

20 feet elevated frog pumps
don’t rush movements

04/24/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

For time

4 rds

100 m run

20 burpees

30 deadlifts

40 up downs

50 dubs

04/23/2020

CrossFit Manayunk – CrossFit

Metcon (3 Rounds for reps)

10 min amrap

10 jumping lunges

20 kb/db/odd object swings

30 dubs/line jumps

Rest 2

10 min amrap

10 squat jumps

20 s2oh

30 dubs

Rest 2

10 min amrap

10 weighted sit ups

20 cleans

30 dubs

04/22/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

3 rds for time

10 Db or odd object deadlifts

20 hang cleans

30 squats

40 s2oh

50 dubs or line jumps