06/01/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

50 rds for time

1 stirct burpee

1 air squat

1 jumping jack

1 reverse lunge(l/r)

1 handstand hold (3 sec)

05/30/2020

CrossFit Manayunk – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

8/8 Single Arm Russian Kettlebell (odd object)Swings

8 KB Alt. Step-ups (Goblet Hold)

8 Sit-ups

-REST 2:00-

AMRAP x 12 MINUTES

8 – 2 Arm Russian Kettlebell Swings

8 KB Alt reverse lunges (Goblet Hold)

8 Sit-ups

05/29/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

20 toes 2 hands

40 chair dips

20 toes 2 hands

60 sit ups

40 dips

20 toes 2 hands

80 jumping lunges

60 situps

40 dips

20 toes 2 hands

100 small box jump overs(must clear object)

80 jumping lunges

60 sit ups

40 dips

20 toes 2 hands

05/28/2020

CrossFit Manayunk – CrossFit

Metcon (No Measure)

every 2 minutes x 15 rds

:45 seconds of cardio of choice then 10 db clean+strict press
quality work on controling heart rate if need to drop cardio to 30 seconds

05/27/2020

CrossFit Manayunk – CrossFit

Metcon (No Measure)

25 Rounds:

20 Seconds Max Sit-ups

10 Seconds Hollow Hold

20 Seconds Max Glute Bridges

10 Seconds Glute Bridge Hold
for quality

05/26/2020

CrossFit Manayunk – CrossFit

Metcon (No Measure)

5 rds

30 Seconds Max Double Dumbbell Rows

30 Seconds Rest

30 Seconds Max Double Dumbbell Romanian Deadlifts

30 Seconds Rest

30 seconds max db curls

30 sec rest

30 sec max db

30 sec rest
for quality

05/25/2020

CrossFit Manayunk – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

05/22/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

3 rds for time

40 burpees

40 toes 2 hands(push up position jump toes to hands)

40 sit ups

40 push ups

05/21/2020

CrossFit Manayunk – CrossFit

Metcon (AMRAP – Reps)

every 60sec for 20 minutes

1 wall walk or pike walk in

15 shoulder taps( from push up position) l/r=1

05/20/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

for time

10 rds

30 mt climbers (l/r=1)

20 air squats

10

heavy odd object swings