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01/04/2017

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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 (5*1@90% of Max back squat )

No Belt
1 second pause

Use bounce out of hole

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

The Bullet Club (3 Rounds for time)

On the 0:00…

30 burpees

27 Toes to bar

21 Thrusters (95/65)

On the 6:00…

25 burpees over the barbell (facing)

21 Toes to Bar

15 Thrusters (135/95)

On the 12:00…

20 burpee box jump overs 30/24

15 Toes to Bar

9 Thrusters (185/135)
* we will be putting a 3 min cap per round so scale accordingly.

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

01/03/2017

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*6)

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

Saturday 171230 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

155-lb./105 squat snatch, 1 rep

155-lb./105 clean and jerks, 3 reps

30 double-unders

Metcon (No Measure)

30 strict pull ups

01/02/2017

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%)

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

Metcon (No Measure)

Superset

3*20 hammer curls

3*1 min plank hold

12/29/2017

By: 0

CrossFit Manayunk – CrossFit

365 Reps for the New Year (Time)

Chipper- For Time [35 Minute Cap]

Jan 31- KB Swings (70/53)

Feb 28- Wall Balls

Mar 31- Pull Ups (c2B)

Apr 30- Sit Ups

May 31- Overhead Squats @ 95/65 (135/95)

Jun 30- Burpees

Jul 31- Hang Cleans @ 95/65 (135/95)

Aug 31- Box Jump Overs

Sep 30- Overhead Lunges [45/25]

Oct 31- Burpees

Nov 30- Dubs

Dec 31- Back Squats [135/95]

12/28/2017

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 (6*1@86% of Max back squat )

No Belt
Full 3 second pause

Use bounce out of hole

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

The Lyon (5 Rounds for time)

The Lyon

5 rounds, each for time of:

165-lb/115. squat cleans, 7 reps

165-lb. shoulder-to-overheads, 7 reps

7 burpee chest-to-bar pull-ups

rest 2 min between rds
* we will be putting a 3 min cap per round so scale accordingly.

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

12/27/2017

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 (3*8)

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

Finn Balor (AMRAP – Reps)

15 min amrap

3/3/3…..

Burpee box jump 30/24

Toes 2 bar

DB hang clean and jerk

Metcon (No Measure)

25 strict pull ups

12/26/2017

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%)

Dash Wilder (Time)

For time (11 min cap)

Buy in 30/20 cals bike

Then

21-15-9

Pull ups

9-7-5

Hang Squat snatch 135/95

Metcon (Time)

25 strict toes 2 bar

12/22/2017

By: 0

CrossFit Manayunk – CrossFit

12 Days of Christmas … (Time)

WOD: For Time
1 Wall Walk
2 Toes to Bar
3 Pull Ups
4 Burpees
5 Sit Ups
6 Push Press
7 Hang Power Cleans
8 Bar Jump Overs
9 Kettlebell Swings [53/35]
10 Jumping Lunges
11 Air Squats
12 Thrusters

weights: scaled: 75/55, RX: 95/65, COMP: 135/95

* this WOD is to be perform in the way the song is sung … i.e on the first day of Christmas, 1 Wall Walk. On the second day of Christmas, 2 Toes to Bar and 1 Wall Walk. On the third day of christmas, 3 Pull Ups, 2 Toes to Bar, 1 Wall Walk. Etc, etc.