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10/11/2017

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CrossFit Manayunk – CrossFit

Power Snatch (1 reps Emotm for 10 min @ 75% of Max snatch )

Mikey Whipwreck (AMRAP – Rounds and Reps)

11 min amrap

100 m run

1 squat clean +1 front squat 235/155
A round consists of 3 reps

Metcon (No Measure)

4 *:30 L sit on parallette

10/10/2017

By: 0

CrossFit Manayunk – CrossFit

Hang Power Clean & More

Emotm for 14 min

Evens – 1HPC @ 76%

Odds – 10 pull ups (6 ring mu)
In comments write if all pull ups or mu are ub as that is goal

Shane Douglas (Time)

For time (16 min cap)

8 rds

8 burpees

10 toes 2 bar

* Starting at go and every 3 minutes run 100 m run

Metcon (Time)

100 total box step ups for time hold 2 dbs 35/20’s

10/06/17

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CrossFit Manayunk – CrossFit

Kev (AMRAP – Rounds and Reps)

With a partner, complete as many rounds as possible in 26 minutes of:

6 deadlifts, 315 lb., each

9 bar-facing burpees, synchronized

9 bar muscle-ups, each

55-ft. partner barbell carry, 315 lb.
Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.

Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.

He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.
To learn more about Kev click here
Scale to jumping chest 2 bar

Or ring rows

Women’s weight 205

10/05/2017

By: 0

CrossFit Manayunk – CrossFit

Clean (7*2 @ 78% max clean )

Needs to be squat clean

Does not need to be touch and go

Team series WOD 5 2017 (AMRAP – Reps)

Complete as many reps as possible in 10 minutes of:

3 synchronized burpee box jump-overs

3 synchronized deadlifts

6 synchronized burpee box jump-overs

6 synchronized deadlifts

9 synchronized burpee box jump-overs

9 synchronized deadlifts

Etc., adding 3 reps to each exercise every round.

Men use a 24-in. box, 225-lb. deadlift

Metcon (Weight)

Tall kneeling bottoms up KB press

3*10

10/04/2017

By: 0

CrossFit Manayunk – CrossFit

Power Snatch (2 reps Emotm for 10 min @ 70% of Max snatch )

The Impact Players (Time)

for time 5 rds (12 min cap)

20 hr push ups (10 depth hspu 45 lb plates)

10 toes bar

10 ohs 135/95

Metcon (3 Rounds for time)

3*30/25 cals on bike
same GO HARDER

10/03/2017

By: 0

CrossFit Manayunk – CrossFit

Hang Power Clean & More

Emotm for 16 min

Evens – 2HPC @ 73%

Odds – 9 pull ups (5 ring mu)
In comments write if all pull ups or mu are ub as that is goal

Stevie Richards (Time)

For time (12 min cap)

8 rds

100 m run

15 kb swings

15 goblet squats

Metcon (No Measure)

200 m lunge walk (6 trips up and back)

10/02/2017

By: 0

CrossFit Manayunk – CrossFit

2 front squats + 1 Jerk (5*1 @ 86% of best jerk )

use your preferred jerk style
any style jerk

 

Team Series Wod # 3 2017 (Time)

For time:

50 synchronized wall-ball shots

30 cleans, 135 lb.

50 synchronized wall-ball shots

20 cleans, 185 lb.

50 synchronized wall-ball shots

10 cleans, 225 lb.

 

 

Metcon (3 Rounds for time)

3* 50 dubs+25 kb swings