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

25

  • QP 1.1.14.1 - A Handstand Hold Skill Work
  • QP 1.1.14.1 - B Run 1 mi TT
  • QP 1.1.14.1 - NC 5 RFT: Front Squats, Kettlebell Swings and Rests
  • QP 1.1.14.1 - IC 5 RFT: Front Squats, Kettlebell Swings and Rests
  • QP 1.1.14.1 - AC 5 RFT: Front Squats, Kettlebell Swings and Rests

26

  • QP 1.1.14.2 - B Partner Cindy
  • QP 1.1.14.2 - NA Deadlift 5-5-5-5-5
  • QP 1.1.14.2 - IA Deadlift : 12 @ 45%, 12 @ 50%, 12 @ 55%
  • QP 1.1.14.2 - AA Deadlift : 5 @ 55%, 5 @ 65%, 10 @ 75%

27

  • QP 1.1.14.3 - A Row : 4x 500 m
  • QP 1.1.14.3 - B Shoulder-to-Overhead : 55 Reps for Time
  • QP 1.1.14.3 - NC AbMat Sit-ups : 3x45
  • QP 1.1.14.3 - ND Supermans : 3x45
  • QP 1.1.14.3 - IC AbMat Sit-ups : 3x45
  • QP 1.1.14.3 - ID Supermans : 3x45
  • QP 1.1.14.3 - AC GHD Sit-ups : 3x18
  • QP 1.1.14.3 - AD GHD Hip Extensions : 3x18

28

  • QP 1.1.14.4 - NA Snatch 3-3-3-3-3-3
  • QP 1.1.14.4 - NB 5 RFT: Wall Balls and Burpees
  • QP 1.1.14.4 - IA Snatch : 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 80%, 1 @ 85%, 1 @ 90%
  • QP 1.1.14.4 - IB 3 RFT: Wall Balls and Burpees
  • QP 1.1.14.4 - AA Snatch : 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 95%, 1 @ 85%, 1 @ 90%, 1 @ 95%
  • QP 1.1.14.4 - AB 3 RFT: Wall Balls and Burpees

29

  • QP 1.1.14.5 - B Good Morning 8-8-8-8
  • QP 1.1.14.5 - NA Back Squat 5-5-5-5-5
  • QP 1.1.14.5 - NC 9 RFT: Pike Ring Rows, Bench Dips, Handstand Push-ups and Lunges
  • QP 1.1.14.5 - IA Back Squat : 12 @ 45%, 12 @ 50%, 12 @ 55%
  • QP 1.1.14.5 - IC 9 RFT: Ring Pull-ups, Ring Dips, Handstand Push-ups and Cossack Squats
  • QP 1.1.14.5 - AA Back Squat : 5 @ 55%, 5 @ 65%, 10 @ 75%

30

  • QP 1.1.14.6 - A Sprint : 10x 50 m
  • QP 1.1.14.6 - NB 4 RFT: Box Jumps, Push-ups, Toes To Rigs and Ring Rows
  • QP 1.1.14.6 - IB 4 RFT: Box Jumps, Push-ups, Knees To Elbows and Ring Rows
  • QP 1.1.14.6 - AB 4 RFT: Box Jumps, Push-ups, Toes-to-bars and Archer Ring Rows

Jul | 1

  • QP 1.1.14.7 - NB 5 RFT: Single Unders and Dumbbell Thrusters
  • QP 1.1.14.7 - IA Clean & Jerk : 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 80%, 1 @ 85%, 1 @ 90%
  • QP 1.1.14.7 - IB 5 RFT: Double Unders and Dumbbell Thrusters
  • QP 1.1.14.7 - AA Clean & Jerk : 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 95%, 1 @ 85%, 1 @ 90%, 1 @ 95%
  • QP 1.1.14.7 - AB 5 RFT: Double Unders and Dumbbell Thrusters

2

  • QP 1.1.15.1 -NB "Death By" - Thruster : 1 rep + 1 rep / 2 mins
  • QP 1.1.15.1 - NC "Death By" - Pull-ups : 1 rep + 1 rep / 2 mins
  • QP 1.1.15.1 - NA Deadlift 10-10-10
  • QP 1.1.15.1 - IB "Death By" - Thruster : 1 rep + 1 rep / 2 mins
  • QP 1.1.15.1 - IC "Death By" - Pull-ups : 1 rep + 1 rep / 2 mins
  • QP 1.1.15.1 - IA Deadlift : 10 @ 50%, 10 @ 55%, 10 @ 60%
  • QP 1.1.15.1 - AB "Death By" - Thruster : 1 rep + 1 rep / 2 mins
  • QP 1.1.15.1 - AC "Death By" - Pull-ups : 1 rep + 1 rep / 2 mins
  • QP 1.1.15.1 - AA Deadlift : 10 @ 50%, 10 @ 55%, 10 @ 60%

3

  • QP 1.1.15.2 - A 5 RFT: Rows and Push-ups
  • QP 1.1.15.2 - NC Supermen : 3x30
  • QP 1.1.15.2 - NB AbMat Sit-ups : 3x30
  • QP 1.1.15.2 - IB 3 RFT: Shoulder-to-Overheads, AbMat Sit-ups and Supermans
  • QP 1.1.15.2 - AB 3 RFT: Shoulder-to-Overheads, GHD Sit-ups and GHD Hip Extensions

4

5

  • QP 1.1.15.4 - NA Back Squat 10-10-10
  • QP 1.1.15.4 - NB 5 RFT: Handstand Push-ups, Kettlebell Swings and Lunges
  • QP 1.1.15.4 - IA Back Squat : 10 @ 50%, 10 @ 55%, 10 @ 60%
  • QP 1.1.15.4 - IB 5 RFT: Handstand Push-ups, Kettlebell Swings and Cossack Squats
  • QP 1.1.15.4 - IC Partner Assisted Glute Ham Raises : 5x5
  • QP 1.1.15.4 - AA Back Squat : 10 @ 50%, 10 @ 55%, 10 @ 60%
  • QP 1.1.15.4 - AB 5 RFT: Muscle-ups, Deficit Handstand Push Ups, Kettlebell Swings and Pistols
  • QP 1.1.15.4 - AC Partner Assisted Glute Ham Raises : 5x5

6

  • QP 1.1.15.5 - A Split Jerk : 6x3 at 50% 1RM
  • QP 1.1.15.5 - B Dumbbell Row 8-8-8-8
  • QP 1.1.15.5 - D Run : 10x 100 m
  • QP 1.1.15.5 - NC Bench Press 10-10-10
  • QP 1.1.15.5 - IC Bench Press : 10 @ 50%, 10 @ 55%, 10 @ 60%
  • QP 1.1.15.5 - AC Bench Press : 10 @ 50%, 10 @ 55%, 10 @ 60%

7

  • QP 1.1.15.6 - A Snatch : 6x3 at 50% 1RM
  • QP 1.1.15.6 - NB 3 RFT: Burpees and Single Unders
  • QP 1.1.15.6 - IB 5 RFT: Burpees and Double Unders
  • QP 1.1.15.6 - AB 5 RFT: Burpees and Double Unders

8

  • QP 1.1.15.7 - A Clean & Jerk : 6x3 at 60% 1RM
  • QP 1.1.15.7 - NB 3 RFT: 400 m and Toes To Rigs
  • QP 1.1.15.7 - IB 4 RFT: 400 m and Hanging Knee Raises
  • QP 1.1.15.7 - AB 5 RFT: 400 m and Toes-to-bars

9

  • QP 1.1.16.1 - NA Row : 6x 500 m
  • QP 1.1.16.1 - NB AbMat Sit-ups : 3x35
  • QP 1.1.16.1 - NC Ab Mat Extension : 35-35-35
  • QP 1.1.16.1 - IA Row : 6x 500 m
  • QP 1.1.16.1 - IB AbMat Sit-ups : 3x50
  • QP 1.1.16.1 - IC Ab Mat Extension : 50-50-50
  • QP 1.1.16.1 - AA Row : 6x 500 m
  • QP 1.1.16.1 - AB GHD Sit-ups : 3x20
  • QP 1.1.16.1 - AC GHD Hip Extensions : 3x20

10

  • QP 1.1.16.2 - NA Snatch 3-3-3-3-3-3
  • QP 1.1.16.2 - NB 5 RFT: Toes To Rigs, Kettlebell Swings and Burpees
  • QP 1.1.16.2 - IA Snatch : 1 Rep Max
  • QP 1.1.16.2 - IB 5 RFT: Hanging Knee Raises, Kettlebell Swings and Burpees
  • QP 1.1.16.2 - AA Snatch : 1 Rep Max
  • QP 1.1.16.2 - AB FT: Toes-to-bars, Kettlebell Swings and Burpees

11

  • QP 1.1.16.3 - NC 3 RFT: Ring Rows, Bench Dips and Wall Walks
  • QP 1.1.16.3 - NA Clean & Jerk 3-3-3-3-3-3
  • QP 1.1.16.3 - NB Front Squat 3-3-3
  • QP 1.1.16.3 - IA Clean & Jerk : 1 Rep Max
  • QP 1.1.16.3 - IB Front Squat : 1 Rep Max
  • QP 1.1.16.3 - IC 3 RFT: Pull-ups, Ring Dips and Handstand Push-ups
  • QP 1.1.16.3 - AA Clean & Jerk : 1 Rep Max
  • QP 1.1.16.3 - AB Front Squat : 1 Rep Max
  • QP 1.1.16.3 - AC 3 RFT: Muscle-ups and Handstand Push-ups

12

  • QP 1.1.16.4 - B Pendlay Row 8-8-8-8
  • QP 1.1.16.4 - C 3 RFT: Thrusters and Push-ups
  • QP 1.1.16.4 - NA Bench Press 8-8-8-8
  • QP 1.1.16.4 - IA Bench Press : 8 @ 50%, 8 @ 55%, 8 @ 60%, 8 @ 65%
  • QP 1.1.16.4 - AA Bench Press : 8 @ 50%, 8 @ 55%, 8 @ 60%, 8 @ 65%

13

  • QP 1.1.16.5 - B 5 RFT: Push Jerks, Hang Power Cleans and Deadlifts
  • QP 1.1.16.5 - NA Back Squat 8-8-8-8
  • QP 1.1.16.5 - IA Back Squat : 8 @ 50%, 8 @ 55%, 8 @ 60%, 8 @ 65%
  • QP 1.1.16.5 - AA Back Squat : 8 @ 50%, 8 @ 55%, 8 @ 60%, 8 @ 65%

14

  • QP 1.1.16.6 - NA Shoulder-to-Overhead : 30 Reps for Time
  • QP 1.1.16.6 - NB Run : 4x 400 m
  • QP 1.1.16.6 - IA Shoulder-to-Overhead : 30 Reps for Time
  • QP 1.1.16.6 - IB Run : 4x 400 m
  • QP 1.1.16.6 - AA Shoulder-to-Overhead : 30 Reps for Time
  • QP 1.1.16.6 - AB Run : 4x 400 m

15

  • QP 1.1.16.7 - NA Deadlift 8-8-8-8
  • QP 1.1.16.7 - NB 3 RFT: Jumping Pull-ups, Wall Balls, Push-ups and AbMat Sit-ups
  • QP 1.1.16.7 - IA Deadlift : 8 @ 50%, 8 @ 55%, 8 @ 60%, 8 @ 65%
  • QP 1.1.16.7 - IB 3 RFT: Pull-ups, Wall Balls, Push-ups and AbMat Sit-ups
  • QP 1.1.16.7 - AA Deadlift : 8 @ 50%, 8 @ 55%, 8 @ 60%, 8 @ 65%
  • QP 1.1.16.7 - AB 3 RFT: Pull-ups, Wall Balls, Push-ups and AbMat Sit-ups

16

  • QP 1.2.1.1 - NA 3 RFT: Burpees, Cossack Squats and Good Mornings
  • QP 1.2.1.1 - NB Deadlift 5-5-5-5-5
  • QP 1.2.1.1. - NC 3 RFT: Pike Ring Rows, Air Squats and Push-ups
  • QP 1.2.1.1. - AB Deadlift : 3 @ 60%, 3 @ 70%, 8 @ 80%
  • QP 1.2.1.1. - IA 3 RFT: Burpees, Cossack Squats and Good Mornings
  • QP 1.2.1.1. - IB Deadlift : 15 @ 50%, 15 @ 55%
  • QP 1.2.1.1. - IC 3 RFT: Pull-ups, Wall Balls and Push-ups
  • QP 1.2.1.1. - AB Deadlift : 3 @ 60%, 3 @ 70%, 8 @ 80%
  • QP 1.2.1.1. - AA 3 RFT: Burpees, Pistols and Good Mornings
  • QP 1.2.1.1. - AC FT: Chest-to-bar Pull-ups, Thrusters, Push-ups, 6 and more

17

  • QP 1.2.1.2 - C 8 RFT: Rows and Toes-to-bars
  • QP 1.2.1.2 - NA Shoulder Press 5-5-5-5-5
  • QP 1.2.1.2 - NB Skill Work
  • QP 1.2.1.2 - ND 3 RFT: AbMat Sit-ups and Hip Extensions
  • QP 1.2.1.2 - IA Shoulder Press : 15 @ 50%, 15 @ 55%
  • QP 1.2.1.2 - IB Shoulder-to-Overhead : 30 Reps for Time
  • QP 1.2.1.2 - ID 3 RFT: GHD Sit-ups and GHD Hip Extensions
  • QP 1.2.1.2 - AA Shoulder Press : 3 @ 60%, 3 @ 70%, 8 @ 80%
  • QP 1.2.1.2 - AB Shoulder-to-Overhead : 30 Reps for Time
  • QP 1.2.1.2 - AD 3 RFT: GHD Sit-ups and GHD Hip Extensions

18

  • QP 1.2.1.3 - NA Snatch 3-3-3-3-3-3
  • QP 1.2.1.3 - NB Push-ups : 30 Reps for Time
  • QP 1.2.1.3 - NC 3 RFT: Medicine Ball Cleans and Box Jumps
  • QP 1.2.1.3 - IA Snatch : 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 75%, 3 @ 75%
  • QP 1.2.1.3 - IB Bench Press : 30 Reps for Time
  • QP 1.2.1.3 - IC 3 RFT: Clean & Jerks and Box Jumps
  • QP 1.2.1.3 - AA Snatch : 6x3 at 75% 1RM
  • QP 1.2.1.3 - AB Bench Press : 30 Reps for Time
  • QP 1.2.1.3 - AC 3 RFT: Clean & Jerks and Box Jumps

19

  • QP 1.2.1.4 - NA Back Squat 5-5-5-5-5
  • QP 1.2.1.4 - NB 4 RFT: Wall Walks, Romanian Deadlifts and Ring Dips
  • QP 1.2.1.4 - IA Back Squat : 15 @ 50%, 15 @ 55%
  • QP 1.2.1.4 - IB 4 RFT: Handstand Push-ups, Romanian Deadlifts and Weighted Dips
  • QP 1.2.1.4 - AA Back Squat : 3 @ 60%, 3 @ 70%, 8 @ 80%
  • QP 1.2.1.4 - AB 4 RFT: Deficit Handstand Push Ups, Romanian Deadlifts and Weighted Ring Dips

20

  • QP 1.2.1.5 - B Sprint : 12x 50 m
  • QP 1.2.1.5 - NA Bench Press 5-5-5-5-5
  • QP 1.2.1.5 - IA Bench Press : 15 @ 50%, 15 @ 55%
  • QP 1.2.1.5 - AA Bench Press : 3 @ 60%, 3 @ 70%, 8 @ 80%

21

  • QP 1.2.1.6 - NA Clean & Jerk 3-3-3-3-3-3
  • QP 1.2.1.6 - NB 5 RFT: Single Unders and Bench Dips
  • QP 1.2.1.6 - IB Front Squat : 1x15 at 55% 1RM
  • QP 1.2.1.6 - IC 5 RFT: Double Unders and Ring Dips
  • QP 1.2.1.6 - IA Clean & Jerk : 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 75%, 3 @ 75%
  • QP 1.2.1.6 - AA Clean & Jerk : 6x3 at 75% 1RM
  • QP 1.2.1.6 - AB Front Squat : 1xME at 80% 1RM
  • QP 1.2.1.6 - AC 5 RFT: Triple Unders and Ring Dips

22

  • QP 1.2.1.7 - B Run : 6x 400 m
  • QP 1.2.1.7 - NA Overhead Squat 3-3-3-3-3-3
  • QP 1.2.1.7 - IA Overhead Squat 5-5-5-5-5
  • QP 1.2.1.7 - AA Overhead Squat : 3 @ 60%, 3 @ 70%, 8 @ 80%

23

  • QP 1.1.2.1 - NA AMReps 12 mins: Single Unders
  • QP 1.1.2.1 - NB Shoulder Press 5-5-5-5-5
  • QP 1.1.2.1 - NC 3 RFT: Rows, Shoulder-to-Overheads and AbMat Sit-ups
  • QP 1.1.2.1 - IA Double Under : 180 Reps for Time
  • QP 1.1.2.1 - IB Shoulder Press : 12 @ 50%, 12 @ 55%, 12 @ 60%
  • QP 1.1.2.1 - IC 3 RFT: Rows, Shoulder-to-Overheads and AbMat Sit-ups
  • QP 1.1.2.1 - AA Double Unders : 240 Reps for Time
  • QP 1.1.2.1 - AB Shoulder Press : 5 @ 65%, 3 @ 75%, 5 @ 85%
  • QP 1.1.2.1 - AC 3 RFT: Rows, Shoulder-to-Overheads and GHD Sit-ups

24

25

26

27

28

29

30

31

Aug | 1

2

3

4

5