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  • CrossFit Manassas WODs
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27

28

  • Deadlift : 5-5-5-5-5
  • 3 RFT: Overhead Walking Lunges and Kettlebell Swings

29

  • Shoulder Press : 5-5-5-5-5
  • Push-ups : 3x Max Rep
  • Box Jump : 30 Reps for Time
  • Wall Ball : 30 Reps for Time
  • Air Squats : 30 Reps for Time

30

  • Every 1 min for 10 mins: Power Clean
  • AMRAP 4 mins: Double Unders and Toes-to-bars
  • AMRAP 4 mins: Handstand Push-ups and Chest-to-bar Pull-ups
  • AMRAP 4 mins: Double Unders and Toes-to-bars
  • Every 1 min for 10 mins: Thruster

31

  • Alt EMOM 10 mins: Power Clean & Push Jerks and Pull-ups
  • Row 2 km TT

Feb | 1

  • High Hang Snatch 3-3-3-3-3-3
  • "Tabata" - Airdyne Bike : 5 x 1 min / 1 min

2

  • Pull-ups : 3x Max Rep
  • Front Squat : 5-5-5-5
  • Clean & Jerk : 1-1-1-1-1-1-1
  • 8 RFT: Power Cleans and Bar Facing Burpees

3

4

  • Back Squat : 2-2-2-2-2-2-2
  • AMRAP 12 mins: Dumbbell Hang Clean & Jerks and Unbroken Double Unders

5

  • CrossFit Games Open 12.1
  • Bench Press : 2-2-2-2-2-2-2

6

  • Every 1 min for 12 mins: Cluster
  • "Death By" - Chest-to-bar Pull-ups : 1 rep + 1 rep / 1 min

7

  • Hang Snatch 2-2-2-2-2-2-2
  • 3 RFT: Rows and Rope Climbs

8

  • Every 1 min for 8 mins: Deadlifts and Shoulder Press
  • "Tabata" - Airdyne Bike : 8 x 30 secs / 30 secs

9

  • Ring Dips : 3x Max Rep
  • Clean & Jerk 2-2-2-2-2-2-2
  • "FGB Style" - Knees-to-elbows, Overhead Squats, Burpee Over Bars and 2 more

10

11

  • Deadlift : 2-2-2-2-2-2-2
  • 3x AMRAP 3 mins: Single Arm Dumbbell Hang Clean & Jerks, Toes-to-bars and Burpees

12

  • Shoulder Press : 2-2-2-2-2-2-2
  • Chest-to-bar Pull-ups : 3x Max Rep
  • AMRAP 4 mins: Kettlebell Swings and AbMat Sit-ups
  • AMRAP 4 mins: Shoulder-to-Overheads and Bench Jump Overs

13

  • 3 Position Snatch : 1-1-1-1-1-1
  • 5 RFT: Rows and Wall Balls

14

  • AMRAP 7 mins: Power Clean & Push Jerks, Pull-ups and Push-ups
  • "FGB Style" - Double Unders, Airdyne Bikes and Rests

15

  • Weighted Pull-up 2-2-2-2-2-2-2
  • Every 1 min for 8 mins: Dynamic Effort Back Squat
  • Every 1 min for 8 mins: Dynamic Effort Bench Press

16

  • Every 1 min for 15 mins: Power Cleans and Hang Cleans
  • AMRAP 10 mins: Handstand Push-ups, Alternating Dumbbell Snatches and Row Calories

17

18

  • Back Squat : 5-5-5-5-5
  • 6 RFT: Chest-to-bar Pull-ups, Toes-to-bars and Single Dumbbell Hang Clean & Jerks

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28

Mar | 1

2