09/17/2019

CrossFit Manayunk – CrossFit

Burpees & Snatch (6 Rounds for reps)

Every 3 minutes x 6 rds

15 burpees then max squat snatch 135/95 (185/120)

The Good Samaritan (Time)

10 Rds (15 min cap)

5 Deadlifts 135/95

5 Hang Power Cleans

5 Thrusters

5 Back Squats


09/16/2019

CrossFit Manayunk – CrossFit

Warm Up #21 (No Measure)

10 minutes

10/8 cal bike

10 jumping lunges (explosive)

:30 bottom squat hold

Monday Mix # 14 (3 Rounds for time)

0-12

3 Rds for time(12 min cap)

15 Toes-to-bar

12 Burpees, bar-facing

9 Overhead Squats, 135/95 (185/120)

rest 2 minutes

14-24

for time (10 min cap)

3-6-9-12-15

Power Clean, 135/95 (185/120)

wallwalk 1/3 (Handstand Push-up)

rest 2 min

26-40

3 rds for time (14 min cap)

100 dubs

50 wallballs

09/14/2019

CrossFit Manayunk – CrossFit

Saturday EMOTM #10 (10 Rounds for reps)

2 minutes on 2 minutes off x 10 rds

15/12 cal bike

15/12 cal row

make burpees in remaining time

09/13/2019

CrossFit Manayunk – CrossFit

Blackout Chipper (Time)

3 rds of Cindy(sub 2 MU for pull ups)

then

3 rds of

5 burpees

5 thrusters 135/95 (165/120)

then 3 rds of

5 burpees

5 hang squat cleans

then 3 rds of

5 burpees

5 jerks

then 3 rds of

5 burpees

5 snatches

then 3 rds of

Cindy(sub 2 MU for pull ups)

09/12/2019

CrossFit Manayunk – CrossFit

Brooks was Here (Time)

0-9 mins

Death by burpees starting at go

AMRAP Squat Snatch with remaining time in each minute

75/55 – 1 second

95/65 – 3 seconds

135/95 – 6 seconds

165/110 – 9 seconds

185/135 – 12 seconds

Run one mile at 9 minute mark

Deduction of your total time based on the reps and weight snatched

*Can increase/decrease weight during the 9 minutes but wouldn’t recommend it based on wasted time

Example:

During 9 minutes I completed:

– 40 snatches at 95# (each worth 3 seconds)

Then ran a mile in 8:30

Total time of my workout is initially 17:30 (9 + 8:30)

Then I deduct 2:00 (40 x 3 = 120 seconds = 2 minutes)

My score in Wodify would be 15:30

09/11/2019

CrossFit Manayunk – CrossFit

The 343 (Time)

100 hang power cleans 135/95 (175/115)

100 S2OH

100 Back Squats (from floor)

43 burpees


09/10/2019

CrossFit Manayunk – CrossFit

WB & Cleans (Weight)

Every 2 minutes * 10 rds

15 wall balls

3 squats cleans

(Start at 135/95 then add weight each Rd work to a heavy 3 MAY NOT TAKE ANY RDS OFF)

Score heaviest weight if miss any wall balls subtract the wb from your weight

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

09/09/2019

CrossFit Manayunk – CrossFit

Warm Up #21 (No Measure)

10 minutes

10/8 cal bike

10 jumping lunges (explosive)

:30 bottom squat hold

Monday Mix #13 (Time)

0-15 minutes

4 rds of

12 hspu(scale to 3 wall walks or 12 to ab mats)

12 deadlifts 225/155

120 dubs

Rest 2

17-32 min

4 rds

10 squat snatch

15 burpees

20 t2b

Rd 1 95/65

Rd 2 135/95

Rd 3 155/105

Rd 4 185/120

32-37 min

50 c2b pull ups (25 ring mu)

09/07/2019

CrossFit Manayunk – CrossFit

Saturday EMOTM # 9 (AMRAP – Reps)

1. :45 sec plank

2. 10 burpees

3. 12 alt box step ups 1 db

09/06/2019

CrossFit Manayunk – CrossFit

Kramer and Mickey Fighty (Time)

Partner chipper (only 1 person working at a time)

for time split reps as needed

50/35 cal bike

100 dubs

50 1 arm db hang squat cleans (no need to alternate)

100 dub s

50 shoulder to overhead 135/95(185/120)

100 dubs

50 deadlift 185/120(275/195)

100 dubs

50 syncho burpees must have chest on floor at same time

100 dubs
compare 2/01/2019