Category: W.O.D.

CrossFit Manayunk – CrossFit

Conditioning cleans part 2 (10*1 @85%)

Every 2 minutes for 20 minutes

Complete 12 burpees + 1 squat clean @
If you need to take a Rd off do NOT count it in your rep scheme and do NOT make it up

Ruthie Cohen (Time)

For time (12 min cap)

400 m run

5 power cleans 225/155

100 dubs

4 power cleans

75 dubs

3 power cleans

50 dubs

2 power cleans

25 dubs

1 power clean

20 burpees
Retest from 04/30/2018

CrossFit Manayunk – CrossFit

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

CrossFit Manayunk – CrossFit

Botched the Statue of Liberty Job(chipper) (Time)

for time (40 min cap)

15 hang power cleans 185/125

50 air squat to a med ball

20 front squats

50 air squats to a med ball

25 s2oh

50 air squats to a med ball

30 deadlifts
No dropping deads

That didn’t go the way i thought….

CrossFit Manayunk – CrossFit

TT6 (3 Rounds for reps)

0-10 min

buy in 200 dubs

then max reps of cindy

rest 4 min

14-24 min

buy in 200 dubs

then max reps of DT

rest 4 min

28-32 min

max lateral burpees over barbell

32-38 min 1 rep max back squat from rack

Trying to figure out what Dave was thinking????,Trying to figure out what Dave was thinking????

Back Squat (1 rep max )

CrossFit Manayunk – CrossFit

Metcon (4 Rounds for reps)

Skill work

4 x max set ring dips (shoulder need to touch rings and need full lock out this is practice don’t cheat the movement.
scale to bar dips or box dips

Jerk [ from rack ] (6*2 @ last weight before max of floor press)

“I’m not too worried about it.” (Time)

10 rds for time (17 min cap)

100 m run

5 burpees over barbell

6 deadlifts 315/235
for item of your choice

Post in FB group

CrossFit Manayunk – CrossFit

Back Squat (3*20 @ 225/160)

Metcon (No Measure)

In between squats perform

4 x 25 The DeFranco Band Pull Apart

Mike Moffit (Time)

5 rds for time (16 min cap)

50 dubs

15 pull ups(5 bar mu)

5/4/3/2/1 squat clean (squat snatch)

135/95+/155/105-185/120-205/135-225/155
For 1 free stark

Post in FB group

CrossFit Manayunk – CrossFit

Conditioning Cleans (10*1)

Em1:30otm for 15 mintues

40 dubs + 1 squat clean @ 80%
If you need to take a Rd off do NOT count it in your rep scheme and do NOT make it up

It will be fun he said lol

Mel Sanger (AMRAP – Reps)

12 min amrap

5/5/6/6/7/7…..

Toes 2 bar

Ohs 155/105
Who was he and what his job?

Post answer to FB group

CrossFit Manayunk – CrossFit

Conditioning # 4 (AMRAP – Rounds)

emotm for 20 minutes

7 wall balls

6 burpees

5 air squat jumps

CrossFit Manayunk – CrossFit

Doubled Dip the Chip (Time)

for time (40 min cap)

30 wall balls

30 burpees

30 thrusters 135/95

25 burpees

30 double db hang squat cleans 50/35

20 burpees

30 s2oh 185/125

15 burpees

30 deadlifts 225/155

10 burpees

3 squat cleans 255/180

5 burpees
what was the boys name who freaked out on George?

For a $5 store credit post in fb group

CrossFit Manayunk – CrossFit

TT5 (3 Rounds for time)

0-12 min

3 Rounds for time of:

100m Dumbbell/kettlebell Farmer’s Carry, 50’s/35’s

5 front squats 225/155(may squat clean first rep)

rest 3 min

15-25 min

3 Rounds for time

15 Deadlifts, 155/105

12 Hang Power Cleans, 155/105

9 Push Jerks, 155/105

rest 3 min

28-40 min

for time 100 burpees (emotm 20 dubs)

40-45 min

1 rep max jerk
For a free perfect bar

Post in FB group

Jerk [ from rack ]