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  • L2/L3 -Cardio Training - CFC
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Dec | 1

2

  • 3 Position Snatch : 1-1-1-1-1
  • 1 1/4 Front Squat 2-2-2-2-2
  • AMRAP 10 mins: Double Unders and One Arm Alternating Dumbbell Snatches
  • L2 cardio 3 RFT: Air Squats, Hand Release Push-ups and Burpees
  • Bench Press : 5x5 at 80% 1RM
  • AMReps 10 mins (2,4,6,...): Wallballs, Burpees, Wallballs and Burpees
  • L2 Strength Banded Hammer Curls : 1x50
  • l2 Strength Banded Straight Arm Lat Push Downs : 1x50
  • L2 Strength Banded Tricep Extensions : 1x50
  • L3 Competitive Snatch : 4x3 at 90% 1RM
  • L3 Competitive Snatch : 6x3 at 80% 1RM

3

  • Hang Power Clean & Jerk 2-2-2-2-2
  • Shoulder Press 3-3-3-3-10
  • Row : 7x 250 m
  • L2 Cardio Every 1 min for 16 mins: Double Unders
  • L3 Cardio Bear Complex : 7-7-7-7-7
  • Back Squat : 5x5 at 80% 1RM
  • Black Jack Push-ups Sit-ups
  • Deadlift : 8x1 at 90% 1RM
  • L2 Strength Back Rack Barbell Lunge : 4x8 at 40% 1RM
  • L2 Strength Pause Back Squat : 4x8 at 60% 1RM

4

  • Power Snatch + Hang Snatch + Overhead Squat : 1-1-1-1-1-1
  • CrossFit Games Open 11.2
  • 3 RFT: Rows, Double Unders, Chest-to-bar Pull-ups and Burpee Box Jump Overs
  • 3 RF-ME: Plank Hold On Medballs, V-ups, Russian Twists and 2 more

5

  • 5x 1:30 RemReps: Row Calories and Burpees
  • Back Squat 2-2-2-2-8
  • L2 Cardio 6 RFT: Sprints, Kettlebell Swings and Rests
  • L3 Cardio Row 5000 m TT
  • Push Press : 5-5-5-5-5
  • AMRAP 25 mins: Sumo Squats, AbMat Sit-ups and Kettlebell Swings
  • Close Grip Bench Press : 10x3 at 45% 1RM
  • L2 Strength Shoulder Raises : 3x Max Rep
  • L2 Strength Seated Dumbbell Press : 3x Max Rep
  • L3 Competitive Rope Climbs : 1 x 10

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Jan | 1

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