12/28/2018

CrossFit Manayunk – CrossFit

365 Reps for the New Year (Time)

Chipper- For Time [35 Minute Cap]
Jan 31- KB Swings (70/53)

Feb 28- Wall Balls

Mar 31- Pull Ups (c2B)

Apr 30- Sit Ups

May 31- Overhead Squats @ 95/65 (135/95)

Jun 30- Burpees

Jul 31- Hang Cleans @ 95/65 (135/95)

Aug 31- Box Jump Overs

Sep 30- Overhead Lunges [45/25]
Oct 31- Burpees

Nov 30- Dubs

Dec 31- Back Squats [135/95]

12/27/2018

CrossFit Manayunk – CrossFit

Warm Up #11 (Active Ride) (No Measure)

15/10 Cal’s bike

20 air squats

15 empty barbell strict press

Rest 1 min

15/10 Cal’s bike

20 empty barbell thrusters

Rest 1 min

15/10 Cal’s

20 jumping lunges

15 db push press
Increase effort on bike so pace accordingly

FBB #17 (kb flow 1) (Weight)

5 rds

1 arm kb deadlift

1 arm kb row(from floor)

1 arm swing x3

1 arm kb clean

1 arm front rack squat x 3

1 arm push press x 3

Switch sides

Rest 2 min between rds

My Everyday Ballons (AMRAP – Rounds and Reps)

9 min amrap

7 toes 2 bar

7 squat cleans

95/65-135/95-155/105-185/120-225/155

(if you clear the last bar complete max reps burpee deadlifts with the final weight)

12/26/2018

CrossFit Manayunk – CrossFit

Warm Up #4 (Pike this) (No Measure)

3 Rounds Not for Time:

Assault Bike 90 seconds @ moderate pace

9 Rower Pike Ups Slow and Controlled

6 Single Arm KB Rack Reverse Lunge/leg @ 20X1 tempo

The Day After (Time)

For time

26 thrusters 95/65

26 burpees

26 front squats 135/95

26 burpees

26 hang power cleans 155/105

26 burpees

26 back squats 185/120

26 burpees

26 deadlifts 225/155

26 burpees


12/25/2018

CrossFit Manayunk – CrossFit


Merry Christmas to all the CFMY ARMY!!!!!!!!!!!!!

12/24/2018

CrossFit Manayunk – CrossFit

12 Days Partner Style (4 Rounds for reps)

7 Min AMRAP

12 KB Swings (50/35)

11 S2OH (95/65)

10 Double Unders (30 singles)

*While one person is working the other person is performing a plank When one person is done with a round then they switch

If the person doing the plank drops both athletes have to do 5 burpees on the spot

2 min rest

7 Min AMRAP

9 Deadlifts 225/155

8 Push Ups

7 Wall Balls

*one partner hanging from pull up bar

If the person hanging drops both athletes have to do 5 burpees on the spot

3 min rest

7 Min AMRAP

6 Box Jump overs 24/20

5 DB thrusters

4 front squats 155/105

* other person holding a handstand (same rules)

3 min rest

7 min amrap

3 squat cleans 185/120

2 burpees over the barbell

1 Devils press

partners alternate each rep

12/22/2018

CrossFit Manayunk – CrossFit

Core # 11 (AMRAP – Rounds and Reps)

21 min amrap

:30 plank

20 leg scissors

:30 hollow hold

20 Russian twist

12/21/2018

CrossFit Manayunk – CrossFit

12 Days of Christmas … (Time)

WOD: For Time
1 Wall Walk
2 Toes to Bar
3 Pull Ups
4 Burpees
5 Sit Ups
6 Push Press
7 Hang Power Cleans
8 Bar Jump Overs
9 Kettlebell Swings [53/35] 10 Jumping Lunges
11 Air Squats
12 Thrusters

weights: scaled: 75/55, RX: 95/65, COMP: 135/95

* this WOD is to be perform in the way the song is sung … i.e on the first day of Christmas, 1 Wall Walk. On the second day of Christmas, 2 Toes to Bar and 1 Wall Walk. On the third day of christmas, 3 Pull Ups, 2 Toes to Bar, 1 Wall Walk. Etc, etc.

12/20/2018

CrossFit Manayunk – CrossFit

Warm Up # 10 (Heating Up) (No Measure)

perform at an 70 % effort for time (10 min cap)

14 total jumping lunges

14 sit ups

rest 1 min

14 empty barbell thrusters

14 V-Ups(scale to tuck ups)

rest 1 min

14 goblet squats

14(total) renegade rows (scale to no push up)

FBB #16 (Single DB FLOW) (Weight)

5 rds for quality NOT TIME

DB Goblet Squat Curl with Halo x 3

5 no push up burpee on head of DB to stand

DB Lunge and hang clean to press and stand (one side then other) x 3

5 no push up burpee on head of DB to stand

DB Lunge and hang snatch to stand (one side then other) x 3

5 no push up burpee on head of DB to stand

rest 2 minutes between flows

The Human Fund (AMRAP – Rounds and Reps)

8 min amrap

5 hang cleans 135/95(185/120)

5 toes 2 bar

5 back squats

5 toes 2 bar


12/19/2018

CrossFit Manayunk – CrossFit

Warm Up # 9 (Rock Bottom) (No Measure)

10 minutes continuous movement:

10- 9090 overhead raise

:30 overhead opener

5 box jumps (hold low catch)

:30 empty barbell ohs hold (absolute bottom)

Snatch Conditioning # 2

emotm for 12 minutes

complete 5 bar facing burpees + 1 squat snatch

Goal is heavy single
Add 5-10lbs from last week only if you made all reps

If you didn’t drop weight down

Kruger Industrial Smoothing (3 Rounds for time)

3 rds every 4 minutes

15/10 cals bike

10 ohs 135/95

35 dubs

10 power clean and jerks 135/95
Goal is negative splits


12/18/2018

CrossFit Manayunk – CrossFit

Warm Up #8( Im not single) (No Measure)

10mins Continuous Movement – Not For Speed but instead For Quality:

50 Single Unders

8-10 Kneeling Banded Hip Extensions (EXTEND HIPS FAST)

5 Dumbbell Single Leg RDL (30X0)/leg

: 20sec Bent Hollow Hold

Front Rack Lunge (3×4)

l/r=1

3111 tempo

10-15 lbs heavier we should be around 60-70% of front squat max now

Metcon (Weight)

4*8 straight leg double kb sit ups
keep legs on ground

Festivus Pole (Time)

3 rds for time (10 min cap)

20 toes 2 bar

15 strict press 95/65

10 box jump overs 30/24