05/25/2019

CrossFit Manayunk – CrossFit

Core #13 (Time)

For time

100 my climbers

50 dubs

75 Russian twist

50 dubs

50 med ball sit ups

50 dubs

25 toes 2 bar

50 dubs

05/24/2019

CrossFit Manayunk – CrossFit

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here


05/22/2019

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 (6 Rounds for weight)

6 Reps @ 65%

3 Reps @ 70%

6 Reps @ 65%

3 Reps @ 75%

6 Reps @ 65%

3 Reps @ 80%
rest 2 minutes between sets

Every 4 # 8 (4 Rounds for time)

Every 4 minutes x 4 rds

100 m run

15 pull ups

25 push ups

35 air squats


05/21/2019

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 (6*1 @ 97%)

Metcon (No Measure)

Handstand 90 degree Hover

Kel Varsen (Time)

For time (14 min cap)

50 back squats 225/155 (go from rack if rack space available)

starting at go emotm do 5 burpees


05 /20/2019

CrossFit Manayunk – CrossFit

Warm Up # 18 (Complex DB) (No Measure)

10 min

60 dubs

3 Single Arm DB Cross Body Muscle Clean R

3 Single Arm DB Push Press R

3 Single Arm DB Overhead Squats R

:30 sec Bent Hollow Body Rock

3 Single Arm DB Cross Body Muscle Clean L

3 Single Arm DB Push Press L

3 Single Arm DB Overhead Squats L

Power Clean + Jerk (1 rep max )

Bobby Pinkus (Time)

For time(18 min cap)

Run 1 mile

10 rds

3 strict pull ups(strict c2b)

6 push ups

9 air squats to med ball


05/18/2019

CrossFit Manayunk – CrossFit

Core #12 (No Measure)

Every 2 minutes *15 rds

10 no push up burpees(hold a tight plank position)

10 v ups(scale to tuck ups)

05/17/2019

CrossFit Manayunk – CrossFit

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#


05/16/2019

CrossFit Manayunk – CrossFit

Metcon (Weight)

Db depth deadlifts

Single db goblet squat (go heavy)

chin ups

200 total lunge steps (controlled negative)
8×8 per exercise with exactly :30 rest between sets

move directly into the next movement so have everything set up to start

Add weights into comments sections

Burner #6 (Time)

for time (6 min cap)

8 rds

3 hang clean 135/95(hang snatch)

3 burpee box jump overs 24/20

05/15/2019

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 (1 rep max )

Every 4 #7 (5 Rounds for time)

Every 4 minutes x 4 rds

400 m run

15 pull ups (6 ring mu)


05/14/2019

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 (5*2 @ 94%)

Metcon (No Measure)

Handstand Balance – Split to Stacked

Face like a frying pan (Time)

for time (9 min cap)

21-15-9

hang power clean 135/95-165/110-205/145

burpees over barbell