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28

  • QP 1.1.10.1 - NA Pull-ups : 4x3
  • QP 1.1.10.2 - NB Snatch 3-3-3-3-3-3
  • QP 1.1.10.1 - NC FT: Single Unders and Wall Balls
  • QP 1.1.10.1 - IA Pull-ups : 6x3
  • QP 1.1.10.1 - IB Snatch : 3 @ 67%, 3 @ 71%, 3 @ 75%, 3 @ 79%, 2 @ 83%, 2 @ 87%, 2 @ 90%
  • QP 1.1.10.1 - IC FT: Double Unders and Wall Balls
  • QP 1.1.10.1 - AA Chest-to-bar Pull-ups : 6x3
  • QP 1.1.10.1 - AB Snatch : 3 @ 76%, 2 @ 80%, 2 @ 84%, 2 @ 88%, 2 @ 91%, 2 @ 88%, 2 @ 84%
  • QP 1.1.10.1 - AC FT: Double Unders and Wall Balls

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30

  • QP 1.1.10.3 - B Every 2 mins for 16 mins: Sprints and Kettlebell Swings
  • QP 1.1.10.3 - NA Bench Press 5-5-5-5-5
  • QP 1.1.10.3 - IA Bench Press : 12 @ 60%, 12 @ 65%, 12 @ 70%
  • QP 1.1.10.3 - AA Bench Press : 5 @ 75%, 3 @ 85%, 2 @ 95%

31

  • QP 1.1.10.4 - NA Clean & Jerk 3-3-3-3-3-3
  • QP 1.1.10.4 - NB Front Squat 3-3-3
  • QP 1.1.10.4 - NC FT: Thrusters, Toes To Rigs and Bench Dips
  • QP 1.1.10.4 - IA Clean & Jerk : 3 @ 67%, 3 @ 71%, 3 @ 75%, 3 @ 79%, 2 @ 83%, 2 @ 87%, 2 @ 90%
  • QP 1.1.10.4 - IB Front Squat 3-3-3
  • QP 1.1.10.4 - IB.i Front Squat : 3 Rep Max
  • QP 1.1.10.4 - IC 21-15-9: Thrusters, Hanging Knee Raises and Ring Dips
  • QP 1.1.10.4 - AA Clean & Jerk : 3 @ 76%, 2 @ 80%, 2 @ 84%, 2 @ 88%, 2 @ 91%, 2 @ 88%, 2 @ 84%
  • QP 1.1.10.4 - AB Front Squat 3-3-3
  • QP 1.1.10.4 - AB.i Front Squat : 3 Rep Max
  • QP 1.1.10.4 - AC 21-15-9: Thrusters, Toes-to-bars and Ring Dips

Jun | 1

  • QP 1.1.10.5 - A Tall Snatch 3-3-3-3-3-3
  • QP 1.1.10.5 - B Run 2 mi TT

2

  • QP 1.1.10.6 - NA Deadlift 5-5-5-5-5
  • QP 1.1.10.6 - NB AMRAP 12 mins: Ring Rows, Push-ups and Air Squats
  • QP 1.1.10.6 - IA Deadlift : 12 @ 60%, 12 @ 65%, 12 @ 70%
  • QP 1.1.10.6 - IB 1/2 Cindy
  • QP 1.1.10.6 - AA Deadlift : 5 @ 75%, 3 @ 85%, 2 @ 95%
  • QP 1.1.10.6 - AB 1/2 Cindy

3

  • QP 1.1.10.7 - B 5 RFT: Rows and Shoulder-to-Overheads
  • QP 1.1.10.7 - NA Shoulder Press 5-5-5-5-5
  • QP 1.1.10.7 - NC AbMat Sit-ups : 3x40
  • QP 1.1.10.7 - IA Shoulder Press : 12 @ 60%, 12 @ 65%, 12 @ 70%
  • QP 1.1.10.7 - IC GHD Sit-ups : 3x15
  • QP 1.1.10.7 - ID GHD Hip Extensions : 3x15
  • QP 1.1.10.7 - AA Shoulder Press : 5 @ 75%, 3 @ 85%, 2 @ 95%
  • QP 1.1.10.7 - AC GHD Sit-ups : 3x15
  • QP 1.1.10.7 - AD GHD Hip Extensions : 3x15

4

  • QP 1.1.11.1 - A Tempo Back Squat 5-5-5-5-5
  • QP 1.1.11.1 - NB FT: Handstand Push-ups, Kettlebell Swings and Lunges
  • QP 1.1.11.1 - IB FT: Handstand Push-ups, Kettlebell Swings and Lunges
  • QP 1.1.11.1 - IC Partner Assisted Glute Ham Raises : 5x5
  • QP 1.1.11.1 - AB FT: Handstand Push-ups, Kettlebell Swings and Pistols
  • QP 1.1.11.1 - AC Partner Assisted Glute Ham Raises : 5x5

5

  • QP 1.1.11.2 - A Tempo Bench Press 5-5-5-5-5
  • QP 1.1.11.2 - B Dumbbell Row 10-10-10
  • QP 1.1.11.2 - C 5 RFT: Sprints and Toes-to-bars

6

  • QP 1.1.11.3 - NA Clean & Jerk 3-3-3-3-3-3
  • QP 1.1.11.3 - NB FT: Box Jumps, Burpees and Single Unders
  • QP 1.1.11.3 - IA Clean & Jerk : 2 @ 70%, 2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 80%, 1 @ 80%, 1 @ 80%
  • QP 1.1.11.3 - IB FT: Box Jumps, Burpees and Double Unders
  • QP 1.1.11.3 - AA Clean & Jerk : 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 85%, 1 @ 85%, 1 @ 85%, 1 @ 85%
  • QP 1.1.11.3 - AB FT: Box Jumps, Burpees and Double Unders

7

  • QP 1.1.11.4 - A Handstand Hold Skill Work
  • QP 1.1.11.4 - B 5 RFT: Thrusters and 400 m

8

  • QP 1.1.11.5 - NA Cossack Squats : 3x10
  • QP 1.1.11.5 - NB Deadlift 10-10-10
  • QP 1.1.11.5 - NC 3 RFT: Dumbbell Thrusters and Pull-ups
  • QP 1.1.11.5 - IA Pistol Squats : 3x10
  • QP 1.1.11.5 - IB Deadlift : 10 @ 65%, 10 @ 70%, 10 @ 75%
  • QP 1.1.11.5 - IC 3 RFT: Dumbbell Thrusters and Pull-ups
  • QP 1.1.11.5 - AA Pistol Squats : 3x10
  • QP 1.1.11.5 - AB Deadlift : 10 @ 65%, 10 @ 70%, 10 @ 75%
  • QP 1.1.11.5 - AC 3 RFT: Dumbbell Thrusters and Chest-to-bar Pull-ups

9

  • QP 1.1.11.6 - B Alt EMOM 20 mins: 3 Cleans + 3 Jerks and Ring Dips
  • QP 1.1.11.6 - NA Snatch 3-3-3-3-3-3
  • QP 1.1.11.6 - IA Snatch : 2 @ 70%, 2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 80%, 1 @ 80%, 1 @ 80%
  • QP 1.1.11.6 - AA Snatch : 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 85%, 1 @ 85%, 1 @ 85%, 1 @ 85%

10

11

  • QP 1.1.12.1 - NA Clean & Jerk 3-3-3-3-3-3
  • QP 1.1.12.1 - NB 6 RFT: Single Unders and Toes To Rigs
  • QP 1.1.12.1 - IA Clean & Jerk : 3 @ 67%, 3 @ 73%, 3 @ 78%, 2 @ 83%, 2 @ 89%, 2 @ 91%, 2 @ 95%
  • QP 1.1.12.1 - IB Front Squat 3RM
  • QP 1.1.12.1 - IC 6 RFT: Double Unders and Hanging Knee Raises
  • QP 1.1.12.1 - AA Clean & Jerk : 3 @ 75%, 3 @ 75%, 2 @ 80%, 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @ 95%
  • QP 1.1.12.1 - AB Front Squat 3RM
  • QP 1.1.12.1 - AC 6 RFT: Double Unders and Toes-to-bars

12

  • QP 1.1.12.2 - A Run : 2x 1200 m, rest 3 mins
  • QP 1.1.12.2 - NB Kettlebell Swing : 80 Reps for Time
  • QP 1.1.12.2 - IB Kettlebell Swing : 80 Reps for Time
  • QP 1.1.12.2 - AB Kettlebell Swing : 80 Reps for Time

13

  • QP 1.1.12.3 - NA Cossack Squats : 3x10
  • QP 1.1.2.3 - NB Deadlift 5-5-5-5-5
  • QP 1.1.12.3 - NC FT: Thrusters, Push-ups and Pull-ups
  • QP 1.1.12.3 - IA Cossack Squats : 3x10
  • QP 1.1.12.3 - IB Deadlift : 15 @ 45%, 15 @ 50%
  • QP 1.1.12.3 - IC FT: Thrusters, Push-ups and Pull-ups
  • QP 1.1.12.3 - AA Pistol Squats : 3x10
  • QP 1.1.12.3 - AB Deadlift : 5 @ 50%, 5 @ 60%, 15 @ 70%
  • QP 1.1.12.3 - AC FT: Thrusters, Push-ups and Chest-to-bar Pull-ups

14

  • QP 1.1.12.4 - B Row 1 km TT
  • QP 1.1.12.4 - NA Shoulder Press 5-5-5-5-5
  • QP 1.1.12.4 - NC FT: Shoulder-to-Overheads, AbMat Sit-ups, Shoulder-to-Overheads, 4 and more
  • QP 1.1.12.4 - IA Shoulder Press : 15 @ 45%, 15 @ 50%
  • QP 1.1.12.4 - IC FT: Shoulder-to-Overheads, AbMat Sit-ups, Shoulder-to-Overheads, 4 and more
  • QP 1.1.12.4 - AC FT: Shoulder-to-Overheads, GHD Sit-ups, GHD Hip Extensions, 7 and more
  • QP 1.1.12.4 - AA Shoulder Press : 5 @ 50%, 5 @ 60%, 15 @ 70%

15

  • QP 1.1.12.5 - B Every 1 min for 10 mins: Cleans and Jerks
  • QP 1.1.12.5 - NA Snatch 3-3-3-3-3-3
  • QP 1.1.12.5 - IA Snatch : 3 @ 67%, 3 @ 73%, 3 @ 78%, 1 @ 83%, 1 @ 83%, 1 @ 89%, 1 @ 89%, 1 @ 9...
  • QP 1.1.12.5 - AA Snatch : 3 @ 75%, 3 @ 75%, 2 @ 80%, 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @ 95%

16

  • QP 1.1.12.6 - NA Back Squat 5-5-5-5-5
  • QP 1.1.12.6 - NB FT: Handstand Push-ups, Lunges and Burpees
  • QP 1.1.12.6 - IA Back Squat : 15 @ 45%, 15 @ 50%
  • QP 1.1.12.6 - IB Romanian Deadlift (Rdl) 8-8-8-8
  • QP 1.1.12.6 - IC FT: Handstand Push-ups, Cossack Squats and Burpees
  • QP 1.1.12.6 - AA Back Squat : 5 @ 50%, 5 @ 60%, 15 @ 70%
  • QP 1.1.12.6 - AB FT: Deficit Handstand Push Ups, Pistols and Burpees

17

  • QP 1.1.12.7 - B 6 RFT: Sprints, Ring Rows and Dips
  • QP 1.1.12.7 - NA Bench Press 5-5-5-5-5
  • QP 1.1.12.7 - IA Bench Press : 15 @ 45%, 15 @ 50%
  • QP 1.1.12.7 - AA Bench Press : 5 @ 50%, 5 @ 60%, 15 @ 70%

18

  • QP 1.1.13.1 - B Pendlay Row 8-8-8-8
  • QP 1.1.13.1 - NA Bench Press 5-5-5-5-5
  • QP 1.1.13.1 - NC AMRAP 19 mins: Ring Rows, Medicine Ball Cleans and Single Unders
  • QP 1.1.13.1 - IA Bench Press : 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80%
  • QP 1.1.13.1 - IC AMRAP 17 mins: Archer Ring Rows, Medicine Ball Cleans and Double Unders
  • QP 1.1.13.1 - AA Bench Press : 1 Rep Max
  • QP 1.1.13.1 - AC AMRAP 15 mins: Archer Ring Rows, Medicine Ball Cleans and Double Unders

19

  • QP 1.1.13.2 - NA Snatch 3-3-3-3-3-3
  • QP 1.1.13.2 - NB FT: Burpees, Ring Dips and Toes To Rigs
  • QP 1.1.13.2 - IA Snatch : 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85%, 3 @ 90%
  • QP 1.1.13.2 - IB FT: Burpees, Ring Dips and Hanging Knee Raises
  • QP 1.1.13.2 - AA Snatch : 3 @ 75%, 3 @ 75%, 3 @ 80%, 3 @ 80%, 3 @ 85%, 3 @ 90%
  • QP 1.1.13.2 - AB 25-20-15: Burpees, Ring Dips and Toes-to-bars

20

  • QP 1.1.13.3 - NA Front Squat 5-5-5-5-5
  • QP 1.1.13.3 - NB Run : 2x 800 m, rest 3 mins
  • QP 1.1.13.3 - IA Front Squat : 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80%
  • QP 1.1.13.3 - IB Run : 3x 800 m, rest 2:30
  • QP 1.1.13.3 - AA Front Squat : 1 Rep Max
  • QP 1.1.13.3 - AB Run : 4x 800 m, rest 2 mins

21

  • QP 1.1.13.4 - B Chipper: Thrusters, Pull-ups, Hand Release Push-Ups, 6 and more
  • QP 1.1.13.4 - NA Deadlift 5-5-5-5-5
  • QP 1.1.13.4 - IA Deadlift : 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80%
  • QP 1.1.13.4 - AA Deadlift : 1 Rep Max

22

  • QP 1.1.13.5 - NA Shoulder Press 5-5-5-5-5
  • QP 1.1.13.5 - NB Row 2000 m TT
  • QP 1.1.13.5 - IA Shoulder Press : 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80%
  • QP 1.1.13.5 - IB FT: Rows, Shoulder-to-Overheads and Rows
  • QP 1.1.13.5 - AA Shoulder Press : 1 Rep Max
  • QP 1.1.13.5 - AB FT: Rows, Shoulder-to-Overheads and Rows

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Jul | 1