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  • QP 1.1.7.1 Jerry

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  • QP 1.1.7.2 - NA Deadlift 5-5-5-5-5
  • QP 1.1.7.2 - NB 21-15-9: Thrusters and Pull-ups
  • QP 1.1.7.2 - NC Single Under : 600 Reps for Time
  • QP 1.1.7.2 - IA Deadlift : 10 @ 60%, 10 @ 65%, 10 @ 70%
  • QP 1.1.7.2 - IB Fran
  • QP 1.1.7.2 - IC Double Unders : 200 Reps for Time
  • QP 1.1.7.2 - AA Deadlift : 10 @ 60%, 10 @ 65%, 10 @ 70%
  • QP 1.1.7.2 - AB Fran
  • QP 1.1.7.2 - AC Double Unders : 200 Reps for Time

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  • QP 1.1.7.3 - B 10 RFT: Rows and Push-ups
  • QP 1.1.7.3 - NA Shoulder-to-Overhead 10-10-10-10
  • QP 1.1.7.3 - NC AbMat Sit-ups : 3x40
  • QP 1.1.7.3 - IA Shoulder-to-Overhead : 45 Reps for Time
  • QP 1.1.7.3 - IC AbMat Sit-ups : 3x40
  • QP 1.1.7.3 - AA Shoulder-to-Overhead : 45 Reps for Time
  • QP 1.1.7.3 - AC GHD Sit-ups : 3x18
  • QP 1.1.7.3 - AD Back Extension (GHD)s : 3x18

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  • QP 1.1.7.4 - B Elizabeth
  • QP 1.1.7.4 - NA Snatch 3-3-3-3-3-3
  • QP 1.1.7.4 - NC 3 RFT: Bench Press and Air Squats
  • QP 1.1.7.4 - IA Snatch : 3 @ 67%, 3 @ 70%, 3 @ 73%, 3 @ 76%, 2 @ 79%, 2 @ 82%, 2 @ 85%
  • QP 1.1.7.4 - IC Bench Press : 45 Reps for Time
  • QP 1.1.7.4 - AA Snatch : 3 @ 76%, 2 @ 80%, 2 @ 80%, 2 @ 84%, 2 @ 84%, 2 @ 87%, 2 @ 87%
  • QP 1.1.7.4 - AC Bench Press : 45 Reps for Time

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  • QP 1.1.7.5 - B Diane
  • QP 1.1.7.5 - NA Back Squat 5-5-5-5-5
  • QP 1.1.7.5 - NC 5 RFT: Lunges, Kettlebell Swings and Partner Assisted Glute Ham Raises
  • QP 1.1.7.5 - IA Back Squat : 10 @ 60%, 10 @ 65%, 10 @ 70%
  • QP 1.1.7.5 - IC 5 RFT: Pistols, Kettlebell Swings and Partner Assisted Glute Ham Raises
  • QP 1.1.7.5 - AA Back Squat : 10 @ 60%, 10 @ 65%, 10 @ 70%
  • QP 1.1.7.5 - AC 5 RFT: Pistols, Kettlebell Swings and Partner Assisted Glute Ham Raises

Sep | 1

  • QP 1.1.7.6 - B Sprint : 10x 50 m
  • QP 1.1.7.6 - C Dumbbell Row 12-12-12
  • QP 1.1.7.6 - NA Bench Press 5-5-5-5-5
  • QP 1.1.7.6 - IA Bench Press : 10 @ 60%, 10 @ 65%, 10 @ 70%
  • QP 1.1.7.6 - AA Bench Press : 10 @ 60%, 10 @ 65%, 10 @ 70%

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  • QP 1.1.7.7 - NA Clean & Jerk 3-3-3-3-3-3
  • QP 1.1.7.7 - NB 3 RFT: Burpee Box Jumps and Toes To Rigs
  • QP 1.1.7.7 - IA Clean & Jerk : 3 @ 67%, 3 @ 70%, 3 @ 73%, 3 @ 76%, 2 @ 79%, 2 @ 82%, 2 @ 85%
  • QP 1.1.7.7 - IB 3 RFT: Burpee Box Jumps and Hanging Knee Raises
  • QP 1.1.7.7 - AA Clean & Jerk : 3 @ 76%, 2 @ 80%, 2 @ 80%, 2 @ 84%, 2 @ 84%, 2 @ 87%, 2 @ 87%
  • QP 1.1.7.7 - AB 3 RFT: Burpee Box Jumps and Toes-to-bars

3

  • QP 1.1.8.1 - NA Deadlift 5-5-5-5-5
  • QP 1.1.8.1 - NB 10 RFT: Pull-ups, Push-ups, AbMat Sit-ups and Air Squats
  • QP 1.1.8.1 - IA Deadlift : 8 @ 60%, 8 @ 65%, 8 @ 70%, 8 @ 75%
  • QP 1.1.8.1 - IB 5 RFT: Pull-ups, Push-ups, AbMat Sit-ups, and Air Squats
  • QP 1.1.8.1 - AA Deadlift : 5 @ 65%, 5 @ 75%, 5 @ 85%
  • QP 1.1.8.1 - AB Angie

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  • QP 1.1.8.3 - NA Snatch 3-3-3-3-3-3
  • QP 1.1.8.3 - NB Push-ups : 30 Reps for Time
  • QP 1.1.8.3 - NC 5 RFT: Box Jumps and Kettlebell Swings
  • QP 1.1.8.3 - IA Snatch : 2 @ 70%, 2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 80%, 1 @ 80%, 1 @ 80%
  • QP 1.1.8.3 - IB Bench Press : 30 Reps for Time
  • QP 1.1.8.3 - IC 5 RFT: Box Jumps and Kettlebell Swings
  • QP 1.1.8.3 - AA Snatch : 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 85%, 1 @ 85%, 1 @ 85%, 1 @ 85%
  • QP 1.1.8.3 - AB Bench Press : 30 Reps for Time
  • QP 1.1.8.3 - AC 5 RFT: Box Jumps and Kettlebell Swings

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  • QP 1.1.8.4 - NA Back Squat 5-5-5-5-5
  • QP 1.1.8.4 - NB 5 RFT: Wall Walks, Bench Dips and Single Unders
  • QP 1.1.8.4 - IB 5 RFT: Handstand Push-ups, Ring Dips and Double Unders
  • QP 1.1.8.4 - IA Back Squat : 8 @ 60%, 8 @ 65%, 8 @ 70%, 8 @ 75%
  • QP 1.1.8.4 - AA Back Squat : 5 @ 65%, 5 @ 75%, 5 @ 85%
  • QP 1.1.8.4 - AB 5 RFT: Handstand Push-ups, Muscle-ups and Double Unders (Unbroken)s

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  • QP 1.1.8.5 - B Pendlay Row 8-8-8-8
  • QP 1.1.8.5 - D "Tabata" - Airdyne Bike : 8 x 30 secs / 30 secs
  • QP 1.1.8.5 - NA Bench Press 5-5-5-5-5
  • QP 1.1.8.5 - NC 7 RFT: Pull-ups and Burpees
  • QP 1.1.8.5 - IA Bench Press : 8 @ 60%, 8 @ 65%, 8 @ 70%, 8 @ 75%
  • QP 1.1.8.5 - IC 7 RFT: Pull-ups and Burpees
  • QP 1.1.8.5 - AA Bench Press : 5 @ 65%, 5 @ 75%, 5 @ 85%
  • QP 1.1.8.5 - AC 7 RFT: Rope Climbs and Burpees

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  • QP 1.1.8.6 - A DT
  • QP 1.1.8.6 - NB Front Squat 5-5-5-5-5
  • QP 1.1.8.6 - IB Front Squat : 8 @ 60%, 8 @ 65%, 8 @ 70%, 8 @ 75%
  • QP 1.1.8.6 - AB Front Squat : 5 @ 65%, 5 @ 75%, 5 @ 85%

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  • QP 1.1.8.7 - A Nancy
  • QP 1.1.8.7 - AB Shoulder-to-Overhead : 30 Reps for Time
  • QP 1.1.8.7 - AC 5 RFT: Wall Balls and Toes-to-bars

10

  • QP 1.1.9.1 - B Row 2 km TT
  • QP 1.1.9.1 - NA Shoulder Press 5-5-5-5-5
  • QP 1.1.9.1 - NC 5 RFT: Push-ups and Wall Balls
  • QP 1.1.9.1 - IA Shoulder Press : 15 @ 60%, 15 @ 65%
  • QP 1.1.9.1 - IC 3 RFT: Push-ups and Wall Balls
  • QP 1.1.9.1 - AC Bench Press : 70 Reps for Time
  • QP 1.1.9.1 - AA Shoulder Press : 3 @ 70%, 3 @ 80%, 3 @ 90%

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  • QP 1.1.9.2 - B Every 1 min for 10 mins: Cleans and Jerks
  • QP 1.1.9.2 - NA Snatch 3-3-3-3-3-3
  • QP 1.1.9.2 - NC 7 RFT: Ring Rows and Push-ups
  • QP 1.1.9.2 - IA Snatch : 3 @ 70%, 3 @ 75%, 2 @ 79%, 2 @ 83%, 1 @ 87%, 1 @ 91%, 1 @ 95%
  • QP 1.1.9.2 - IC 7 RFT: Chest-to-bar Pull-ups and Push-ups
  • QP 1.1.9.2 - AA Snatch : 2 @ 80%, 2 @ 80%, 2 @ 84%, 2 @ 84%, 1 @ 88%, 1 @ 92%, 1 @ 96%
  • QP 1.1.9.2 - AC 7 RFT: Muscle-ups and Push-ups

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  • QP 1.1.9.3 - B Romanian Deadlift 8-8-8-8
  • QP 1.1.9.3 - NA Back Squat 5-5-5-5-5
  • QP 1.1.9.3 - NC 5 RFT: Lunges and Kettlebell Swings
  • QP 1.1.9.3 - IA Back Squat : 15 @ 60%, 15 @ 65%
  • QP 1.1.9.3 - IC 5 RFT: Lunges and Kettlebell Swings
  • QP 1.1.9.3 - AA Back Squat : 3 @ 70%, 3 @ 80%, 3 @ 90%
  • QP 1.1.9.3 - AC 5 RFT: Pistols and Kettlebell Swings

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  • QP 1.1.9.4 - B Run : 6x 200 m
  • QP 1.1.9.4 - NA Bench Press 5-5-5-5-5
  • QP 1.1.9.4 - NC 3 RFT: Box Jumps and Toes To Rigs
  • QP 1.1.9.4 - IA Bench Press : 15 @ 60%, 15 @ 65%
  • QP 1.1.9.4 - IC 3 RFT: Box Jumps and Hanging Knee Raises
  • QP 1.1.9.4 - AA Bench Press : 3 @ 70%, 3 @ 80%, 3 @ 90%
  • QP 1.1.9.4 - AC 3 RFT: Box Jumps and Toes-to-bars

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  • QP 1.1.9.5 - NA Clean & Jerk 3-3-3-3-3-3
  • QP 1.1.9.5 - NB Every 1 min for 14 mins: Burpees and Bench Dips
  • QP 1.1.9.5 - IA Clean & Jerk : 3 @ 70%, 3 @ 75%, 2 @ 79%, 2 @ 83%, 1 @ 87%, 1 @ 91%, 1 @ 95%
  • QP 1.1.9.5 - IB Every 1 min for 12 mins: Burpees and Ring Dips
  • QP 1.1.9.5 - AA Clean & Jerk : 2 @ 80%, 2 @ 80%, 2 @ 84%, 2 @ 84%, 1 @ 88%, 1 @ 92%, 1 @ 96%
  • QP 1.1.9.5 - AB Every 1 min for 10 mins: Burpees and Ring Dips

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  • QP 1.1.9.6 - C Run : 4x 400 m
  • QP 1.1.9.6 - NB Front Squat 5-5-5-5-5
  • QP 1.1.9.6 - NA Wall Walks : 10 Reps for Time
  • QP 1.1.9.6 - IA Handstand Push-ups : 30 Reps for Time
  • QP 1.1.9.6 - IB Front Squat 3-3-3-3-3-3
  • QP 1.1.9.6 - IB.i Front Squat : 3 Rep Max
  • QP 1.1.9.6 - AA Strict Deficit Handstand Pushups : 30 Reps for Time
  • QP 1.1.9.6 - AB Front Squat 1-1-1-1-1-1-1
  • QP 1.1.9.6 - AB.i Front Squat : 1 Rep Max

16

  • QP 1.1.9.7 - NA Deadlift 5-5-5-5-5
  • QP 1.1.9.7 - NB 3 RFT: Thrusters, AbMat Sit-ups and Ab Mat Extensions
  • QP 1.1.9.7 - IA Deadlift : 15 @ 60%, 15 @ 65%
  • QP 1.1.9.7 - IB 3 RFT: Thrusters, AbMat Sit-ups and Ab Mat Extensions
  • QP 1.1.9.7 - AA Deadlift : 3 @ 70%, 3 @ 80%, 3 @ 90%
  • QP 1.1.9.7 - AB 3 RFT: Thrusters, AbMat Sit-ups and Ab Mat Extensions

17

  • QP 1.1.10.1 - NA Pull-ups : 4x3
  • QP 1.1.10.2 - NB Snatch 3-3-3-3-3-3
  • QP 1.1.10.1 - NC FT: Single Unders and Wall Balls
  • QP 1.1.10.1 - IA Pull-ups : 6x3
  • QP 1.1.10.1 - IB Snatch : 3 @ 67%, 3 @ 71%, 3 @ 75%, 3 @ 79%, 2 @ 83%, 2 @ 87%, 2 @ 90%
  • QP 1.1.10.1 - IC FT: Double Unders and Wall Balls
  • QP 1.1.10.1 - AA Chest-to-bar Pull-ups : 6x3
  • QP 1.1.10.1 - AB Snatch : 3 @ 76%, 2 @ 80%, 2 @ 84%, 2 @ 88%, 2 @ 91%, 2 @ 88%, 2 @ 84%
  • QP 1.1.10.1 - AC FT: Double Unders and Wall Balls

18

  • QP 1.1.10.2 - NA Back Squat 5-5-5-5-5
  • QP 1.1.10.2 - NB 3 RFT: Good Mornings, Handstand Push-ups and Lunges
  • QP 1.1.10.2 - IA Back Squat : 12 @ 60%, 12 @ 65%, 13 @ 70%
  • QP 1.1.10.2 - IB 3 RFT: Good Mornings, Handstand Push-ups and Pistols
  • QP 1.1.10.2 - AA Back Squat : 5 @ 75%, 3 @ 85%, 2 @ 95%
  • QP 1.1.10.2 - AB 3 RFT: Good Mornings, Deficit Handstand Push Ups and Pistols

19

  • QP 1.1.10.3 - B Every 2 mins for 16 mins: Sprints and Kettlebell Swings
  • QP 1.1.10.3 - NA Bench Press 5-5-5-5-5
  • QP 1.1.10.3 - IA Bench Press : 12 @ 60%, 12 @ 65%, 12 @ 70%
  • QP 1.1.10.3 - AA Bench Press : 5 @ 75%, 3 @ 85%, 2 @ 95%

20

  • QP 1.1.10.4 - NA Clean & Jerk 3-3-3-3-3-3
  • QP 1.1.10.4 - NB Front Squat 3-3-3
  • QP 1.1.10.4 - NC FT: Thrusters, Toes To Rigs and Bench Dips
  • QP 1.1.10.4 - IA Clean & Jerk : 3 @ 67%, 3 @ 71%, 3 @ 75%, 3 @ 79%, 2 @ 83%, 2 @ 87%, 2 @ 90%
  • QP 1.1.10.4 - IB Front Squat 3-3-3
  • QP 1.1.10.4 - IB.i Front Squat : 3 Rep Max
  • QP 1.1.10.4 - IC 21-15-9: Thrusters, Hanging Knee Raises and Ring Dips
  • QP 1.1.10.4 - AA Clean & Jerk : 3 @ 76%, 2 @ 80%, 2 @ 84%, 2 @ 88%, 2 @ 91%, 2 @ 88%, 2 @ 84%
  • QP 1.1.10.4 - AB Front Squat 3-3-3
  • QP 1.1.10.4 - AB.i Front Squat : 3 Rep Max
  • QP 1.1.10.4 - AC 21-15-9: Thrusters, Toes-to-bars and Ring Dips

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