Cf logo 300
  • Tracks
  • CrossFit Manassas WODs
  • Novice
  • Intermediate
  • Advanced
  • CrossFit Culpeper WODs
Mon Tue Wed Thu Fri Sat Sun

29

  • Snatch Balance 3-3-3-3-3-3
  • Back Squat : 8-8-8
  • AMRAP 15 mins: Toes-to-bars and Box Jumps
  • Every 1:30 for 15 mins: Snatch Lift Off + Snatch
  • AMRAP 7 mins: Power Snatches and Toes-to-bars
  • Cardio Crunch (4/29/2019) 10 RFQ: Sprints, Jogs and Walks

30

  • Power Clean + 2 Hang Power Cleans + Jerk : 1-1-1-1-1-1
  • Bench Press : 8-8-8
  • Pull-ups : 3x Max Rep
  • Burpees : 4x15
  • Back Squat : 5x5 at 80% 1RM, rest 2 mins
  • 5 RFT: Kettlebell Deadlifts, Kettlebell Goblet Squats and Alternating Reverse Goblet Lunges

May | 1

  • Deadlift : 8-8-8
  • Every 1 min for 12 mins: Cluster
  • FQ: Backward Sled Pulls
  • GHD Sit-ups : 3x15
  • GHD Hip Extensions : 3x15
  • Every 2 mins for 8 mins: Shoulder Press
  • Every 2 mins for 8 mins: Push Press
  • FT: Air Dyne Reps and Burpee Pull-ups
  • Cardio Crunch (5/1/2019) 10 RFT: Rows and Box Jumps

2

  • 21-15-9: Pull-ups, Push Press and Push-ups
  • Sprint : 5x 100 m
  • 5x RFT: Rows, Double Unders, Air Squats and Push-ups

3

  • Shoulder Press : 8-8-8
  • Row : 6x 500 m
  • Christine
  • Lifting: Posted Single Leg Deadlifts, Barbell Hip Thrusts, L Side Planks and R Side Planks
  • Cardio Crunch (5/3/2019) 10 RFQ: Airdyne Bikes, Ring Rows, Push-ups and 2 more

4

  • Snatch Lift Off + Snatch Pull + Snatch 1-1-1-1-1
  • 1 1/4 Front Squat 2-2-2-2-2-2-2
  • Split Jerk : 2-2-2-2-2
  • AMRAP 30 mins: Double Unders, Kettlebell Swings, Wall Balls and 2 more

5

6

  • Back Squat : 8-8-8
  • Snatch Balance 2-2-2-2-2-2-2
  • 4 RFT: Burpee Box Jump Overs and AbMat Sit-ups
  • Lifting: Bulgarian Split Squats and Supinated Grip Bent Over Rows
  • 2x RFT: Row Calories and Wall Balls

7

  • 2 Hang Cleans + 1 Jerk 1-1-1-1-1-1-1
  • Bench Press : 8-8-8
  • 3k Row
  • Run 2 mi TT
  • Strict Press : 5 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 80%, 2 @ 85%, 2 @ 85%
  • AMRAP 20 mins: Dumbbell men Maker, Strict Pull-ups and Burpees

8

  • 3 Position Snatch 1-1-1-1-1-1-1-1
  • Deadlift : 8-8-8
  • GHD Sit-ups : 3x15
  • GHD Hip Extensions : 3x15
  • Thruster 15-15-15
  • 3 RFT: 800 m, Dumbbell Squat Clean Thrusters and Toes-to-bars

9

  • Badger
  • Lifting: Barbell Hip Thrusts and Band Face Pulls
  • AMRAP 10 mins: Double Unders, Alternating Dumbbell Snatches and Dumbbell Overhead Alternating Reverse Lunges

10

  • Shoulder Press : 8-8-8
  • Weighted Pull Up 2-2-2-2-2-2-2
  • "Tabata" - Double Unders : 3 x 1:30 / 30 secs
  • "Tabata" - Kettlebell Swings : 3 x 1 min / 30 secs
  • Alt EMOM 6 mins: Tall Jerks and Overhead Squats
  • Every 2 mins for 16 mins: Push Jerk & Split Jerk
  • 3 RF-ME: Dumbbell Box Step Overs, Strict Handstand Push-ups, Push-ups and Strict Pull-ups

11

  • Power Clean + Push Press + Push Jerk + Split Jerk 1-1-1-1-1-1-1-1
  • 1 1/4 Front Squat 2-2-2-2-2-2-2
  • 3 RF-ME: Ring Dips and Wall Balls
  • AMRAP 15 mins: Power Cleans and Burpee Box Jump Overs
  • AMRAP 15 mins: Push Press and Ball Slams

12

13

  • High Hang Snatch 3-3-3-3-3-3
  • Back Squat : 5-5-5-5-5
  • 5 RFT: Burpees, Wall Balls and Toes-to-bars
  • 3 RFT: 400 m and Front Squats

14

  • High Hang Clean & Jerk : 3-3-3-3-3-3
  • Bench Press : 5-5-5-5-5
  • 3 RF-ME: Double Unders and Pull-ups
  • Every 1:30 for 15 mins: 2 Snatch Lift Off + Hang Snatch
  • AMRAP 10 mins: Double Unders, Deadlifts and Pull-ups

15

  • FQ: Turkish Get-ups
  • FQ: Plank Holds
  • Deadlift : 5-5-5-5-5
  • FQ: Sled Pull Forwards
  • Bench Press : 5x3 at 80% 1RM, rest 3 mins
  • Every 6 mins for 18 mins: Rows, Alternating Dumbbell Snatches and Push-ups

16

  • 1/2 Cindy
  • Run 1.5 mi TT
  • 5 RFT: 400 m, Wall Balls and Dumbbell Box Step Overs

17

  • Shoulder Press : 5-5-5-5-5
  • Row : 6x 500 m
  • Ring Push-ups : 3x Max Rep
  • Lifting: Sumo Deadlifts, Weighted Pull-ups and Ring Front Leaning Rests
  • 3x RFT: Airdyne Bikes and Farmers Carry Walking Lunges

18

  • Snatch : 1 Rep Max
  • Clean & Jerk : 1 Rep Max
  • 1 1/4 Front Squat 2-2-2-2
  • FT: Kettlebell Swings, Hollow Holds, Kettlebell Swings and 4 more
  • AMRAP 24 mins: Strict Handstand Push-ups, Strict Pull-ups, Toes-to-bars and 2 more

19

20

  • Snatch Balance 2-2-2-2-2-2-2
  • Back Squat : 5-5-5-5-5
  • 3 RF-ME: Handstand Push-ups and Double Unders
  • Lifting: Barbell Hip Thrusts and Supinated Barbell Bent Over Rows
  • FT: Deadlifts and 400 m

21

  • Clean & Jerk : 1-1-1-1-1-1-1
  • Bench Press : 5-5-5-5-5
  • "Tabata" - Burpees : 4 x 2 mins / 30 secs
  • Alt EMOM 30 mins: Airdyne Bikes, Burpee Box Jump Overs, Chest-to-bar Pull-ups and 2 more

22

23

24

25

26

27

28

29

30

31

Jun | 1

2