Category: W.O.D.

CrossFit Manayunk – CrossFit

Metcon (No Measure)

ROM WOD

CrossFit Manayunk – CrossFit

OHS MoB #2 (No Measure)

10 minutes

-Goblet squat with overhead reach 10 reps from bottom position

-Squat Thoracic Spine Rotation 10 reps each side slow and controlled

-Squat Y’s 10 each side

50 dubs

Overhead Squat (3×10 @ 75% )

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
scale to jumping pull ups

CrossFit Manayunk – CrossFit

Warm Up # 20 (bands all here) (No Measure)

3 rds

Band Front rack stretch :30 each side https://youtu.be/IYXQeI6jmtc

Banded ankle dorsiflexion :30 each side https://youtu.be/ILSbK8RnGdI

15 goblet squats then :30 sec bottom squat hold

Front Squat (3*7 @ 80%)

no tempo

Metcon (No Measure)

Handstand walk practice

Metcon (No Measure)

Handstand walk practice

Behold! The Games of the ’84 Olympiad! (AMRAP – Reps)

13 min amrap

3/6/9/12/15….

Pull Ups(c2b)

push ups (hspu)

box jump overs 24/20

CrossFit Manayunk – CrossFit

Warm Up # 14 (explode) (No Measure)

10 min continuous pace

10 cals rower

15 pause squat jumps(pause at 90 degrees)

10 double kb cleans

30 dubs

Power Clean + Jerk (em(2)otm for 20 minutes 5+5 burpees @ 68%)

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
scale MU to 60 pull ups

CrossFit Manayunk – CrossFit

Core # 2 (Time)

for time

in this order

accumulate 3 minutes hollow hold

accumulate 3 minutes each side plank

accumulate superman hold

*each break stop and do 5 tuck jumps

CrossFit Manayunk – CrossFit

Metcon

Open Workout 19.3

– Please make sure to include your judges name in your Wodify Comments when posting your score.

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb

50 dumbbell box step-ups 20in/16in

50 dumbbell strict press 20lb/10lb

200-ft. bear crawl

Time cap: 10 minutes

CrossFit Manayunk – CrossFit

Metcon (No Measure)

ROM WOD

CrossFit Manayunk – CrossFit

OHS MoB #2 (No Measure)

10 minutes

-Goblet squat with overhead reach 10 reps from bottom position

-Squat Thoracic Spine Rotation 10 reps each side slow and controlled

-Squat Y’s 10 each side

50 dubs

OHS MoB #2 (No Measure)

10 minutes

-Goblet squat with overhead reach 10 reps from bottom position

-Squat Thoracic Spine Rotation 10 reps each side slow and controlled

-Squat Y’s 10 each side

50 dubs

Overhead Squat (1 x max reps @ 70% )

Max sure you hit full depth

Goal is more then 5 reps less

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

CrossFit Manayunk – CrossFit

Warm Up # 20 (bands all here) (No Measure)

3 rds

Band Front rack stretch :30 each side https://youtu.be/IYXQeI6jmtc

Banded ankle dorsiflexion :30 each side https://youtu.be/ILSbK8RnGdI

15 goblet squats then :30 sec bottom squat hold

Front Squat (3*6 @ 80%)

1111 tempo

Metcon (No Measure)

Handstand walk practice

Harry Fong (Time)

for time 4 Rounds (12 min cap)

40 Dubs

8 Power Cleans 155/105

12 Bar Facing Burpees

CrossFit Manayunk – CrossFit

Warm Up # 14 (explode) (No Measure)

10 min continuous pace

10 cals rower

15 pause squat jumps(pause at 90 degrees)

10 double kb cleans

30 dubs

Power Clean + Jerk (em(1:30)otm for 15 minutes 4+4 burpees @ 65%)

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.