Month: January 2021

CrossFit Manayunk – CrossFit

H-WOD: Metcon (Time)

HomeWod Only Today

GYM is closed due to Snow emergency declared, Stay Safe. make sure you stretch before shoveling that snow!!

10 Rnds For Time

5 Burpees

10 Push Ups

15 Sit Ups

CrossFit Manayunk – CrossFit

CrossFit Manayunk – CrossFit

BURP!: Metcon (Time)

10 Burpees

12 HSPU

10 Burpees

12 Wall Balls

10 Burpees

12 Box Jump Over 24/20 (30/24)

10 Burpees

12 C2B (6 BMU)

10 Burpees

12 C2B (6 BMU)

10 Burpees

12 Box Jump Over 24/20 (30/24)

10 Burpees

12 Wall Balls

10 Burpees

12 HSPU

20 Burpees 🙂

CrossFit Manayunk – CrossFit

E2mon: Front Squat (5×8 @65%)

Metcon (7 Rounds for time)

7 rounds rest 2 mins between Sets

Athletes Choice

Row 750m

Bike 30/24 cal

*Negative Splits each round aim to knock :01 off your time*

CrossFit Manayunk – CrossFit

E2MON: Jerk [ from rack ] (8×6@ 60% )

Metcon (6 Rounds for time)

Every 3mins for 6 Rounds

12 T2B

7 Thrusters 135/95 155/105

Rest 3 mins

3mins Max Push Up

(Score is Time for Each Round)

Metcon (AMRAP – Reps)

Max Push Ups

CrossFit Manayunk – CrossFit

E2MON: Power Clean (7×7 @ 60%)

Metcon (2 Rounds for reps)

AMRAP *Score is Rep for each round*

0-9mins

10-20-30

Dubs X2 (20/40/60)

Hang Power Clean 115/75 155/105

S2OH 115/75 155/105

**Rest 2mins**

11-20min

30-20-10

Dubs X2 (60/40/20)

Hang Power Clean 95/65 135/95

Overhead Squat 95/65 135/95

20-25min

Max Burpees (Scored Separately as AP)

AP: Metcon (AMRAP – Reps)

MAX BURPEES

CrossFit Manayunk – CrossFit

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Metcon (Time)

5  rds of cindy

(5 pull ups, 10 push ups, 15 air squats)

10 Bar facing Burpees

20 Power Snatch’s 95/55 115/65

20 Hang Power Clean 95/65 155/105

20 DeadLifts 185/125 225/155

20 HSPU (Strict)

10 Bar Facing Burpees

50 Air squats (26 Pistols Must Alternate)

40 min cap

CrossFit Manayunk – CrossFit

Double trouble (Time)

20 Rounds for Time

3 Power Snatches 135/95

3 Burpees

3 Power Clean-and-Jerks

3 Burpees

CrossFit Manayunk – CrossFit

E2MON: Front Squat (6×10 @60%)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

9 WallBalls

6 Burpee Box Jump Overs 24/20 30/24

3 Squat Snatches 95/65 135/95

Rest 5 Mins then start After Party…. Clock keeps running so at Min 20 Start After Party

A-P: Metcon (5 Rounds for time)

AFTER PARTY!!

Everybody LOVES a good after party!!

With the runing clock at min 20 start….

EMON 10/7 CAL BIKE Sprints for 5 rounds

Score is time for each round

CrossFit Manayunk – CrossFit

Your Honor (AMRAP – Rounds and Reps)

35 min amrap

10 strict Pull ups

20 push up with 2 Mt climber per push up

30 empty barbell Squat cleans