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  • Tracks
  • CrossFit Manassas WODs
  • Novice
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Sun Mon Tue Wed Thu Fri Sat

27

28

  • Partner Murph

29

  • Alt EMOM 20 mins: Rows, Weighted Alternating Reverse Lunges, Box Jump Overs and Ring Plank Holds

30

  • Push Press 5-5-5-5-5
  • AMRAP 12 mins: Burpees, Push Press and Strict Pull-ups

31

  • Deadlift : 5 @ 70%, 5 @ 75%, 3 @ 80%, 2 @ 85%, 5 @ 80%, 6 @ 75%
  • 4 RFT: 400 m, Alternating Dumbbell Snatches and Toes-to-bars

Jun | 1

  • Bulgarian Split Squat 20-20
  • Single Arm Db Bent Over Row 8-8
  • Fran

2

  • AMRAP 15 mins: Power Cleans and Burpee Box Jump Overs
  • AMRAP 15 mins: Push Press and Kettlebell Swings

3

4

  • Invictus Baseline Interval Test

5

  • Posted Single Leg Deadlift : 10-10-10
  • Reverse Snow Angels : 3x20
  • 3 RFT: Rows, 400 m and Rests
  • Unsupported Seated Strict Press 3x10

6

  • 5 RF-ME: Hang Cleans, Shoulder-to-Overheads, Front Squats and Burpees

7

  • AMRAP 10 mins: Double Unders, Dumbbell Snatches and Strict Handstand Push-ups
  • Snatch 2-2-2-2-2-2-2-2-2-2

8

  • Back Squat : 4 @ 80%, 4 @ 83%, 4 @ 86%, 4 @ 88%
  • Back Squat : 1xME at 85% 1RM
  • Every 8 mins for 24 mins: Chest-to-bar Pull-ups, Kettlebell Walking Lunges and 400 m

9

  • 5 RFT: Rows, Thrusters and Toes-to-bars

10

11

  • Row 5 km TT
  • Run 5 km TT

12

  • Power Clean 3-3-3-3-3-3-3-3
  • Tall Box Jumps : 8x6
  • FT: Rows and Burpee Box Jump Overs

13

  • Push Press 4-4-4-4-4
  • AMRAP 10 mins: Push Press, Alternating Overhead Reverse Lunges and Pull-ups
  • Reverse Snow Angels : 2x20
  • Bottoms Up Kettlebell Carry One Arm : 2-2

14

  • AMRAP 40 mins: 400 m, Double Unders, Alternating Pistols and 2 more

15

  • Back Squat : 2 @ 88%, 2 @ 90%, 2 @ 92%, 2 @ 94%, ME @ 90%
  • AMRAP 6 mins: Thrusters, Toes-to-bars and Russian Kettlebell Swings

16

  • "FGB Style" - Wall Balls, Kettlebell Swings, Box Jumps and 2 more

17

18

  • Hang Snatch + Snatch 1-1-1-1-1
  • Tall Box Jumps : 5x5
  • 3 RFT: 400 m and Overhead Squats

19

  • AMRAP 15 mins: Rows, Double Unders and Strict Handstand Push-ups
  • AMRAP 15 mins: Alternating Stationary Lunges, Push-ups and Wall Balls

20

  • Deadlift : 5 @ 70%, 4 @ 75%, 3 @ 80%, 2 @ 85%, 2 @ 90%, 6 @ 80%
  • FT: Double Unders, Alternating Single Arm Dumbbell Snatches, Pull-ups and 6 more

21

  • 2 RF-ME: Airdyne Bikes, Kettlebell Swings, Row Calories and Ring Dips

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