Month: January 2021

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

CrossFit Manayunk – CrossFit

“You sprayed him in the eyes with Binaca?” “Cherry Binaca. It’s new.” (AMRAP – Rounds and Reps)

10 min amrap

30 dubs

10 OHS 95/65 (rx+115/80)

Arthur Berkhardt Expressway (AMRAP – Reps)

15 min Amrap

30 6 inch burpees

30 clean and jerks 135/95

30 6 inch burpees

30 clean and jerks 185/120

30 6 inch burpees

30 clean and jerks 225/145

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

CrossFit Manayunk – CrossFit

There’s no time (Time)

70 thursters (empty barbell)

60 barbell curls 65/45

50 hang cleans 95/65

40 back squats 135/95

30 deadlifts 185/120

Starting at go and then every 2 minutes complete 5 burpees over barbell

CrossFit Manayunk – CrossFit

This doesn’t add up (AMRAP – Rounds and Reps)

30 min amrap

1 Dead lift 185/125

1 Squat Clean 185/125

1 Front Squat 185/125

4 Bar facing burpee jump overs

**** add 1 rep to each movement per round

CrossFit Manayunk – CrossFit

Battle Tested (5 Rounds for time)

5 rds foe time

15/12 cal bike

10 OHS 135/95(155/105)

10 pull ups (5 bar mu

Rest 3 min after each

CrossFit Manayunk – CrossFit

Long way down (Time)

5 rds

24 dubs

21 Air Squats

18 push ups

15 burpees

12 hang cleans 155/105

9 s2oh

6 front squats

CrossFit Manayunk – CrossFit

Monday Mix #2 (AMRAP – Reps)

10 rds for max reps

every minute on the minute

1 Max Floor Press 155/105 (225/155 full bench)

2 200 m run

3 Max t2B

4 200 m run

CrossFit Manayunk – CrossFit

Wish it was 2010 (Time)

10 toes 2 bar

10 power clean+20 front squats 135/95

10 burpees

10 power clean + 18 front squats

10 toes 2 bar

10 power clean+ 16 front squats

10 burpees

10 power clean+ 14 front squats

10 toes 2 bar

10 power cleans+ 12 front squats

10 burpees

10 power clean+ 10 front squats

10 toes 2 bar

10 power cleans+ 8 front squats

10 burpees

10 power cleans + 6 front squats

10 toes 2 bar

10 power cleans + 4 front squats

10burpees

10 power cleans+ 2 front squats

10 toes 2 bar

CrossFit Manayunk – CrossFit

The Bear (Time)

21-15-9

Deadlift 135/95

Hang clean

S2oh

Back squat

Burpees

* 100-75-50 dubs after each rd