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

25

26

  • Split Jerk : 3-3-3-3-3-3
  • 15-12-9: Chest-to-bar Pull-ups, Front Squats and Burpees

27

  • 3 RFT: Deadlifts and Toes-to-bars
  • Posted Single Leg Deadlift : 10-10-10
  • Barbell Glute Bridge 8-8-8
  • Side Plank : 3x 45 secs

28

  • Bench Press : 3xME at 1x BW
  • Strict Pull-ups : 3x Max Rep
  • 3x RFT: Rows, Double Unders and Push Press

29

  • Hang Clean + Clean 1-1-1-1-1-1-1-1-1-1
  • Hang Clean + Clean : 1 Rep Max
  • Alt EMOM 15 mins: Hang Squat Cleans and Row Calories

30

  • Back Squat 5-4-3-2-1-8
  • FT: 800 m, Alternating Dumbbell Snatches, Farmers Carry Walking Lunges and 800 m

Dec | 1

  • AMRAP 30 mins: Double Unders, Russian Kettlebell Swings, Wall Balls and 2 more

2

3

  • Hang Snatch + Snatch : 1-1-1-1-1-1-1-1-1-1
  • Hang Snatch + Snatch : 1 Rep Max
  • 3 RFT: Rows and Overhead Squats

4

  • 3 RF-ME: Row Calories, Strict Handstand Push-ups, Double Unders and Strict Chin-ups
  • AMRAP 10 mins: Push Press, Burpees Over Bar and Toes-to-bars

5

  • Front Squat : 3 @ 65%, 2 @ 75%, 1 @ 80%, 3 @ 85%, 2 @ 90%, 1 @ 95%, 3 @ 85%
  • FT: Dumbbell Thrusters, Alternating Reverse Lunges With Db (Farmer’s Carry)s, Dumbbell Thrusters and 3 more

6

  • Dynamic Effort Back Squat : 6x4 at 50% 1RM
  • Row 5 km TT

7

  • Alt EMOM 30 mins: Russian Kettlebell Swings, Burpee Box Jump Overs, Rows and 2 more

8

  • 3 RFT: Double Unders, Wall Balls, Chest-to-bar Pull-ups and Hang Squat Cleans

9

10

  • 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

11

  • Deadlift : 5-5-5-5-5
  • 5 RFT: Rows, Double Unders and Deadlifts

12

  • 5x RFT: Row Calories, Wall Balls and Bar Muscle-ups

13

  • Sotts Press 3-3-3-3
  • Power Clean & Jerk : 1-1-1-1-1-1-1-1-1-1
  • Power Clean & Jerk : 1 Rep Max
  • Grace

14

  • Back Squat 5-4-3-2-1-6
  • AMRAP 12 mins: Thrusters, Toes-to-bars and Box Jumps

15

  • AMRAP 30 mins: Row Calories, Russian Kettlebell Swings, Push-ups and Strict Pull-ups

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4

5