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01/16/2018

By: 0

CrossFit Manayunk – CrossFit

Hips Warm Up (No Measure)

2 Rounds of:

15- Hip Thrusts

1 Minute- Bottom Squat Hold

30- Couch Stretch [each side]

30- Dislocates

Power Clean + Jerk (4*1 @94%)

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

Metcon (Time)

200 dubs for time

01/15/2018

By: 0

CrossFit Manayunk – CrossFit

Front squat warm up (No Measure)

3*

1 min front rack stretch

:30 sec bottom squat hold

20 face pulls

Front Squat (4*1@96%)

Open emotm #2 (AMRAP – Rounds)

emotm for 14 min

8 toes 2 bar

3 clusters 155/105
only score completed rounds if time catches you that rd does NOT count and you must take next rd off

Metcon (Time)

spend 3 minutes lunge walking weighted if possible

01/12/2018

By: 0

CrossFit Manayunk – CrossFit

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

01/11/2017

By: 0

CrossFit Manayunk – CrossFit

Squat Warm Up (No Measure)

3*10 banded walk side to side

3*:30 pigeon pose each side

3*:30 bottom squat hold

3*:30 couch stretch each side

Pause Back Squat (4*1@93% of Max back squat )

No Belt
Slight pause

Use bounce out of hole

Goal here is.learning to “turn on” out of the bottom and keeping torso position through the movement

Jason Jordan (Time)

For time

10 rds(15min cap)

10 wall balls

8 pull ups(4 bar mu)

6 hr push ups(Hspu)

01/10/2017

By: 0

CrossFit Manayunk – CrossFit

Get Loose Warm Up (No Measure)

2 rds

:30 Seconds each

Easy Row

Spidermans

Medium Row

Push-ups

Fast Row

Air Squats
3 rds

Squat Clean Cycling # 1 (4*5)

choose a weight you can go touch and go for 10 reps

* may not stop at top, in the hang, or on the floor. Goal is actual touch and go reps with ZERO breaks or pauses
Ads weight from last week

Keith Lee (AMRAP – Rounds and Reps)

11 min amrap

5 power snatches 95/65

10 overhead lunges(l/r=2)

15 toes 2 bar

Metcon (No Measure)

30 strict pull ups

01/09/2017

By: 0

CrossFit Manayunk – CrossFit

Hips Warm Up (No Measure)

2 Rounds of:

15- Hip Thrusts

1 Minute- Bottom Squat Hold

30- Couch Stretch [each side]

30- Dislocates

Power Clean + Jerk (5*1 @91%)

Open Emotm 1 (AMRAP – Rounds)

Emotm for 12 min

6 c2b pull ups

8 DB power cleans
Scoring is completed rds under 1 minute if get caught Rd does not count and must take next minute off

Open Emotm 1 (AMRAP – Rounds)

Emotm for 12 min

6 c2b pull ups

8 DB power cleans
Scoring is completed rds under 1 minute if get caught Rd does not count and must take next minute off

Metcon (Time)

25 strict toes 2 bar

01/08/2017

By: 0

CrossFit Manayunk – CrossFit

Front squat warm up (No Measure)

3*

1 min front rack stretch

:30 sec bottom squat hold

20 face pulls

Front Squat (5*1@93%)

Asuka (Time)

5 rds for time (13 min cap)

6 squat snatch 135/95

12 toes 2 bar

24 dubs

Metcon (Time)

100 total lunges for time