Category: W.O.D.

CrossFit Manayunk – CrossFit

Strict Press (7×1 @ 88% )

Standing

Rolling Candle Stick/Pistol (5 x 5 feel out movement )

The Nose Job (AMRAP – Rounds and Reps)

16 min amrap

10 bar facing burpees

5 S2OH 135/95(add 10/5lbs each Rd)

12 T2B

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 (3×3@ 93% )

The Tape (AMRAP – Rounds and Reps)

13 min amrap

6 pull ups (3 ring mu)

12 wall balls

*Emotm 5 deadlifts 225/155 (315/225)

Deadlifts do Not count towards rds & reps

CrossFit Manayunk – CrossFit

Clean and T2B

14 min emotm

Evens 1 power clean

Odds 15 T2B
86@%

Moving to floor

Goal with t2b continue to try and get all reps (if making Ub with perfect from and no extra kips move to 16)

The Cafe (Time)

5 rds for time (17 min cap)

60 dubs

14 alt DB power snatches

14 hr push ups (7 depth hspu 45’s)

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 #9 (3 Rounds for reps)

0-10 min amrap

10 pull ups(4 ring mu)

10 hang clean 155/105(185/120)

Rest 2 min

12-22 amrap

10 burpees

10 back squats(from floor)

Rest 2 min

24-36 min amrap

10 deadlifts

20 hr push ups(10 hspu)

CrossFit Manayunk – CrossFit

Saturday EMOTM #3 (AMRAP – Reps)

Evens- 10 Russian swings (heavy)+5 burpees

Odds – max sit ups (ghd)

Only score sit ups (if you miss reps on evens subtract from situps)

CrossFit Manayunk – CrossFit

The Parking Garage (Time)

100 dubs

10 power snatch 95/65

20 t2b

10 power cleans 135/95

20 pull ups (8 ring mu)

10 front squats 155/105

20 burpees

10 power snatch 155/105

20 t2b

10 power clean 185/120

20 pull ups (8 ring mu)

10 squat cleans 225/155

20 burpee.box jump overs

100 subs

CrossFit Manayunk – CrossFit

Strict Press (7×1 @ 85% )

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

slow as possible on the negative goal is 3+ seconds

Banded Pistol Squats (5 x 5 feel out movement )

Band set up like push up set up at butt height

Every 4 CT (Time)

4 rds every 4 minutes

6 pull ups (3 bar mu)

6 t2b

12 deadlift 255/175

15/12 Cal 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 (3×4@ 90% )

Back Squat (3×4@ 90% )

The Library (Time)

For time 15 min cap

75 hang power cleans 135/95 (185/120)

50 bar facing burpees

400 m run (25/20 bike)

CrossFit Manayunk – CrossFit

Clean and T2B

14 min emotm

Evens 1 power clean

Odds 15 T2B
83@%

Moving to floor

Goal with t2b continue to try and get all reps (if making Ub with perfect from and no extra kips move to 16)

The Dog (Time)

4 rds for time (15 min cap)

70 dubs

14 s2oh 135/95 (185/120)

CrossFit Manayunk – CrossFit

“JEAN PAUL JEAN PAUL DATE” (Time)

10 Rnds of “DT” & 10 Rnds of “NATE”

What is DT? DT-12 Deadlifts, 9 Hang Power Clean, 6 Push Jerks

What is NATE? NATE- 2 Muscle ups (4Pull ups/6 ring rows), 4 Handstand Push up (4 hand release push up), 8 kb Swings

· Partners alternate Rounds of Hero WOD movements, therefore Partner #1 is doing DT and Partner# 2 is doing NATE, then you switch.

· You cannot start the next round until your partner finishes theirs.

155/105