Category: W.O.D.

CrossFit Manayunk – CrossFit

Back Squat Warm Up # 1 (No Measure)

1 time through

Toes 2 wall stretch 1 minute each side

Plate Squat x 1 minute

Squat Sit to Reach x 20

Groiners x 20 (10 per leg)

Quadruped Hydrants x 10 per leg, per direction

Cossack Squats x 20 (10 per leg)

Duck Walk x 20-40 steps (bodyweight or with weight overhead or in front)

Back Squat (4×5 @ 85% )

The Chinese Restaurant (AMRAP – Rounds and Reps)

12 min amrap

20 russian kb swings 50/35 (70/50)

15 push ups (7 hspu)

10 pull ups ( 4 ring mu)

CrossFit Manayunk – CrossFit

Clycling/Grip

14 min emotm

even-2 hang power cleans

odd- 15 toes 2 bar
75%

Cleans must be UB

post in comments how t2b went goal through this progress is to get them to be UB as well!

The Baby Shower (Time)

5 rds for time (15 min cap)

400 m run (30/25 Cal bike)

10 ohs 115/80 (155/105)
Goal here is manage the Wallballs well so you can get back to the burpees

CrossFit Manayunk – CrossFit

Warm Up # 23 (No Measure)

10 min

10/8 cals bike 80% effort

5 burpee tuck jumps

3 wall walks

Monday Mix #7 (4 Rounds for time)

0-10

90 hang power snatch 95/66(135/95)

10-20

70 hang clean 135/95(155/105)

20-30

50 s2oh 155/105(185/120)

30-37

300 dubs(scaled 600 singles)

*****Emotm 3 burpees unless you have completed a section

CrossFit Manayunk – CrossFit

22 Wod to End Veteran Suicide (Time)

22 reps of each

Air Squats

Push Ups(hspu)

Box jump overs

thrusters 95/65 (155/105)

toes 2 bar

alt lunges

kb swings

strict pull ups

alt db snatch

power clean

sit ups(ghd)

kb sumo deadlift high pull

wall balls

back squats

burpees

front squats

1 arm db thrusters(11 each arm)

STOH

squat clean

dubs

deadlift

bar facing burpees

CrossFit Manayunk – CrossFit

22 Wod to End Veteran Suicide (Time)

22 reps of each

Air Squats

Push Ups(hspu)

Box jump overs

thrusters 95/65 (155/105)

toes 2 bar

alt lunges

kb swings

strict pull ups

alt db snatch

power clean

sit ups(ghd)

kb sumo deadlift high pull

wall balls

back squats

burpees

front squats

1 arm db thrusters(11 each arm)

STOH

squat clean

dubs

deadlift

bar facing burpees
******at minute 22 we will take a 1 minute moment of silence to honor all who have lost their battle******

22 Veterans a day die by suicide. In order to promote awareness and show our Nation’s heroes they are not alone please join us in the Official 22 WOD to End Veteran Suicide. Funds raised will go to help support the Service Animal Assistance Program and Honor & Courage Programs through Operation Ward 57—a nonprofit serving our nation’s wounded, ill and injured. Service Animals have been proven to help combat depression, anxiety, and seclusive behavior which are all common with Post Traumatic Stress Disorder (PTSD). Together we can make a difference. We can connect these Veterans with the Service Animal they desperately need, we can help cover the expenses of obtaining the animal as well as be there for their lifelong needs. In addition the Honor & Courage Program provides a hotline available to all era Veterans and their families.

CrossFit Manayunk – CrossFit

Strict Press (7×2 @ 75% )

******Seated ******

slow as possible on the negative goal is 3+ seconds

Pistol Squat From Standing on Box (5 x 5 feel out movement )

only tap heel on ground as to not push off higher the box the easier it will be

The Deal (Time)

for time (17 min cap)

20 Back Squats from rack 185/120

20 Toes to Bar

40 burpees (cals bike)

15 Back Squat 225/155

15 Toes to Bar

30 burpees (cals bike)

10 Back Squat 275/185

10 Toes to Bar

20 burpees (cals bike)

CrossFit Manayunk – CrossFit

Back Squat Warm Up # 1 (No Measure)

1 time through

Toes 2 wall stretch 1 minute each side

Plate Squat x 1 minute

Squat Sit to Reach x 20

Groiners x 20 (10 per leg)

Quadruped Hydrants x 10 per leg, per direction

Cossack Squats x 20 (10 per leg)

Duck Walk x 20-40 steps (bodyweight or with weight overhead or in front)

Back Squat Waves #7 (Time)

4 Reps @ 80%

2 Reps @ 85%

5 Reps @ 80%

2 Reps @ 88%

6 Reps @ 80%

2 Reps @ 92%
rest 2 minutes between sets

The Heart Attack (Time)

5 rds for time (15 min cap)

17 db deadlifts

11 pull ups(5 ring mu)

CrossFit Manayunk – CrossFit

Clycling/Grip

16 min emotm

even-3 hang power cleans

odd- 14 toes 2 bar
70%

Cleans must be UB

post in comments how t2b went goal through this progress is to get them to be UB as well!

The Revenge (Time)

9 min amrap

50 burpees

100 wall balls
Goal here is manage the Wallballs well so you can get back to the burpees

CrossFit Manayunk – CrossFit

Warm Up # 23 (No Measure)

10 min

10/8 cals bike 80% effort

5 burpee tuck jumps

3 wall walks

Monday Mix # 6 (4 Rounds for time)

0-10

Diane

21-15-9

deadlifts 225/155

HSPU (scale to 2x hr push ups)

10-20 min

7 rds

7 power cleans 155/105

7 burpees

20-28 max clean (score is time of 8 minutes or 420 seconds every lb is a second off so if you cleaned 300 lbs yout yime would be 180 seconds or 3 minutes )

28-38 minutes

100 m run

50/40/30/20/10 anchored sit ups

CrossFit Manayunk – CrossFit

Core # 19 (2 Rounds for reps)

2 rds

3 min max reps

50 dubs then max sit ups(ghd)

rest 2 min

3 min max reps

25 burpees then max t2b

rest 2 min

3 min max reps

20/15 cal bike then max kb swings

rest 2 min

3 min max reps

300/250 m row then max tuck jumps