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

26

27

  • Every 6 mins for 30 mins: Row Calories, Burpee Box Jump Overs, 200 m and Single Arm Dumbbell Overhead Lunges

28

  • High Hang Snatch 1-1-1
  • Hang Snatch 1-1-1
  • 3 Position Snatch 1-1-1
  • Snatch 1-1-1
  • AMRAP 6 mins: Snatches, Overhead Squats and Chest-to-bar Pull-ups

29

  • 4 RFT: Double Unders, Push-ups and Kettlebell Swings
  • Strict Toes To Bars : 3x8
  • Dumbbell Shoulder Press 8-8-8
  • Ring Rows : 3x10
  • Dumbbell Skull Crusher 12-12-12

30

  • Front Squat : 2-2-2-2-2
  • Karen

31

  • Alt EMOM 16 mins: Rows, Strict Handstand Push-ups, Box Jump Overs and Ring Planks
  • Power Clean & Split Jerk 2-2-2-2-2-2

Sep | 1

  • AMRAP 8 mins: Deadlifts and Chest-to-bar Pull-ups
  • AMRAP 8 mins: Ground To Overheads and Toes-to-bars
  • AMRAP 8 mins: Burpee Box Jump Overs and Ring Dips

2

3

4

  • Bench Press : 3-3-3-3-3
  • AMReps 5 mins: Burpee Box Jump Overs
  • Supine Ring Rows : 3x10
  • Reverse Snow Angels : 3x12
  • Hollow Hold : 3x 60 secs

5

  • Deadlift 10-10-8-6-4
  • AMRAP 12 mins: Kettlebell Swings, Wall Balls and Toes-to-bars

6

  • Snatch 2-2-2-2-2-2-2
  • 3 RF-ME: Row Calories, Strict Handstand Push-ups and Strict Pull-ups

7

  • Tempo Back Squat 4-4-4-4-4
  • FT: 1200 m, Farmers Carry Walking Lunges, 800 m and 2 more

8

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

9

10

  • Invictus Baseline Interval Test

11

  • 3 RFT: Deadlifts and Double Unders
  • Deadlift (Single Leg) 8-8-8
  • Barbell Glute Bridge 8-8-8
  • Side Plank : 3x 45 secs

12

  • Shoulder Press 5-3-1-3-2-1
  • Shoulder Press 8-8
  • AMRAP 12 mins: Rows, Single Arm DB Push Press and Weighted Box Step Overs

13

  • Back Squat : 4-4-4-4
  • AMRAP 11 mins: Row Calories, Thrusters, Burpees and Row Calories

14

  • High Hang Snatch 1-1-1
  • Hang Snatch 1-1-1
  • 2 Position Snatch 1-1-1-1
  • FT: 800 m and Chest-to-bar Pull-ups

15

  • 3 RF-ME: Burpees, Wall Balls, Deadlifts and 2 more

16

17

  • Snatch Drop 3-3-3
  • Snatch Balance 3-3-3
  • Bulgarian Split Squat 8-8-8
  • Handstand Push-ups : 3x15

18

  • Hang Power Clean + Power Clean 1-1-1-1-1-1-1-1-1-1
  • Alt EMOM 12 mins: Double Unders, Toes-to-bars and Push-ups

19

  • Deadlift 10-10-8-8-6-4
  • FT: Row Calories, Pull-ups and Farmers Carry Walking Lunges

20

  • Bench Press : 8x2 at 80% 1RM
  • 4 RFT: 400 m, Single Arm Dumbbell Push Press and Ring Dips

21

  • AMRAP 12 mins: Hang Cleans, Burpee Box Jump Overs, Hang Cleans and 3 more
  • Front Squat 1-1-1-1-1-1

22

23

24

25

26

27

28

29

30

Oct | 1

2

3

4

5

6