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09/28/2017

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CrossFit Manayunk – CrossFit

 

L.Kielinski Manayunk Athletics Grand Opening

Clean (6*3 @ 75% max clean )

Needs to be squat clean

Does not need to be touch and go

Team Series Wod # 2 2017 (Time)

For time: with a partner

120 double-unders, each, relay

120 chest-to-bar pull-ups, total, sets of 15

120 hang power snatches, total, sets of 15 (95/65)

120 double-unders, each, relay
if no partner do

120

60

60

120

09/27/2017

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CrossFit Manayunk – CrossFit

 

L.Kielinski Manayunk Athletics Grand Opening

Power Snatch (Emotm for 12 min @ 70% of Max snatch )

Metcon (3 Rounds for time)

3*30/25 cals on bike

Shane Douglas (Time)

with running clock 16 minutes complete for time

2 rds

40 burpees

30 toes 2 bar

20 OHS 95/65

with remaining time in the 16 clock complete a 1 rep max hang snatch

Shane Douglas (weight) (Weight)

09/26/2017

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CrossFit Manayunk – CrossFit

 

L.Kielinski Manayunk Athletics Grand Opening

Hang Power Clean & More

Emotm for 18 min

Evens – 3HPC @ 70%

Odds – 8 pull ups (4 ring mu)
In comments write if all pull ups or mu are ub as that is goal

Tajiri (AMRAP – Reps)

11 min amrap

2/2/2/4/4/4/6/6/6

db hang power clean

db lunge (with db at sides) l/r=1

db burpee

Metcon (No Measure)

3*20 hollow rocks

3*10 1 arm db rows

09/25/2017

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CrossFit Manayunk – CrossFit

2 front squats + 1 Jerk (6*1 @ 83% of best jerk )

use your preferred jerk style
any style jerk

Wodapalooza Wod # 2 2017 (AMRAP – Reps)

Complete as many rounds as possible, each within a 2 minute window, of the following:

8 Burpee Box Jump Overs | 8 Hang Power Snatches | 8 Thrusters

115/80

If an athlete completes the round within the two minutes, they’ll rest the remainder, and then earn another 2-minute round. The athlete continues, until they are no longer able to complete the allotted work within the 2:00 window.
All athletes will work for a min of 10 minutes so if you get caught before 10 minutes keep working

Metcon (3 Rounds for time)

Superset

3* loop # 1 + 5 d ball cleans

09/22/2017

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CrossFit Manayunk – CrossFit

Emily (Time)

10 rounds for time of:

30 double-unders

15 pull-ups

30 squats

100-m sprint

Rest 2 minutes
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
To learn more about Emily click here
Do WITHOUT the 2 minutes rest between rds

09/21/2017

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CrossFit Manayunk – CrossFit

Clean (7*3 @ 70% max clean )

Needs to be squat clean

Does not need to be touch and go

Team Series Event 1 2017 (Time)

9-15-21 reps for time of:

Synchronized thrusters

Synchronized bar-facing burpees

Men use 95-lb. barbell

Women use 65-lb. barbell
Partner up if you like or just do it

Metcon (3 Rounds for time)

3*50 dubs+35 American KB swings

Rest as.needed between rds