Category: W.O.D.

CrossFit Manayunk – CrossFit

Warm Up #3 (who’s the turk) (No Measure)

3 Sets:

50 dubs(75 singles)

12 Single arm KB Rack Forward/Backward Band Walk/arm

6 One Half Turkish Get Up/arm

Front Rack Lunge (4×5)

l/r=1

10-15 lbs heavier

Metcon (No Measure)

4*:30 sec ring row hold

Rings must touch chest

The Little Kicks (Time)

For time (11 min cap)

8 rds

5 wall balls

5 toes 2 bar

1 squat clean @85%

CrossFit Manayunk – CrossFit

Warm Up #3 (Pull me Through) (No Measure)

3rds

-6 Kettlebell Rack Reactive Step Ups/leg (20/16)

-10 Band Pull Throughs 20X0 tempo

– Assault Bike 30sec (increase pace each minute from easy to tough)

Hang Power Clean (4*5 reps )

10% increase

Metcon (No Measure)

3*:45 hollow hold (weighted if possible)

Sponge Worthy (AMRAP – Rounds and Reps)

8 min amrap

15 dubs(45 singles)

10 strict Press

5 db burpees(50/35)

CrossFit Manayunk – CrossFit

Core # 9 (AMRAP – Rounds)

20 min emotm

6 V ups

5 toes 2 bar

4 no push up burpees

CrossFit Manayunk – CrossFit

Early Bird Dinner (Time)

25/20 cals bike

30 db step overs 20/16

35 db thrusters

40 burpee box jump overs 24/20

45 kb swings

50 box jump overs 30/24

55 empty barbell thrusters * every break stop and do 12 burpees over the empty barbell

CrossFit Manayunk – CrossFit

Warm Up # 2 (Cross what?) (No Measure)

3 rds

15 steps each way lateral band walks

Cossack Squat 8/side; 20×0 Tempo (2 second lowering, do not pause at bottom, explode up, do not pause at top)

12 Tall Kneeling KB Push Press (alternating one arm at a time – 6/arm)

FBB #14 (No Measure)

A1. Glute bridge top down db press 3111 12 total (use box or bench)

A2. RNT Goblet Squat 7 per leg 5111

A3. DB deadlift to alt bent over row 3111 on row 10 reps

Firestorm (AMRAP – Reps)

8 min amrap

3 deadlifts 135/95(165/115)

3 hang cleans

3 front squats

climbing b y 3 each rd

CrossFit Manayunk – CrossFit

Snatch Conditioning #1 (Heavy Single )

Emotm 12 minutes

5 burpees + 5 squat snatches

Eggplant Calzone (3 Rounds for time)

3 rds each for time every 4 minutes

40 dubs

12 pull ups(c2b)

14 alt db snatch 50/35

7 box jump over (clear box) 20/16
Goal is negative splits

CrossFit Manayunk – CrossFit

Front Rack Lunge (5×5)

l/r=1

10-15 lbs heavier

Metcon (No Measure)

4*1 min plank up downs

The Cabin (Time)

For time (10 min cap)

25/20 Cal bike

Then 4 rds for time

10 toes 2 bar

10 wall balls

10 front squats 155/105
Goal.is to go UB on WB and FS

CrossFit Manayunk – CrossFit

Hang Power Clean (5*6 reps )

5-10% increase

Metcon (Time)

4*5 slow tempo negative pull up

Jump to top of each rep as to allow for longest possible desend

Eduardo Corrochio (2 Rounds for reps)

4 min amrap

1 squat clean 80-85%

10 push ups(5 hspu)

Rest 1 min

4 min amrap

10 kb swings 50/35 (70/50)

10 goblet squats

CrossFit Manayunk – CrossFit

Core #8 (AMRAP – Reps)

22 min emotm

7 no push ups burpees (hold plank position for 1 sec)

Then max Russian kb swings

CrossFit Manayunk – CrossFit

The Foundation (Time)

For time (40 cap)

20 db deadlifts

10 burpees

20 db hang cleans

10 burpee box jump overs

20 db front squats

10 db burpees

20 db push press

10 burpee pull ups

20 thrusters 135/95

10 burpees over the barbell

20 hang squat cleans

10 burpee broad jump

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
If you missed testing on Wednesday please complete today NO CAP