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29

  • 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

30

  • 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

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  • 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

Nov | 1

  • 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 1.1.16.5 - AA Back Squat : 8 @ 50%, 8 @ 55%, 8 @ 60%, 8 @ 65%

2

  • 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%

3

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

4

  • 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

5

6

  • AMRAP 12 mins: Strict Handstand Push-ups, Ring Dips, and Toes-to-bars
  • Bench Press : 2 Rep Max

7

  • Jackie
  • Pause Back Squat : 1 Rep Max

8

  • Strict Weighted Chest To Bar Pull Up 3-3-3-3
  • Handstand Walk : 4x 50 ft
  • L Sit : 4x 60 secs
  • 3x AMRAP 4 mins: Pull-ups, Box Jumps and Push-ups

9

  • Deadlift : 8 @ 50%, 6 @ 60%, 4 @ 70%, 2 @ 75%, 2 @ 85%
  • 3 RFT: 400 m, Kettlebell Swings, 400 m and Burpees

10

  • Single Arm Barbell Overhead Strict Press 10-10-10-10
  • AMRAP 10 mins: Push Press, Alternating Overhead Reverse Lunges and Burpee Over Bars
  • Alt EMOM 9 mins: Reverse Snow Angels and Bottoms Up Kettlebell Carry One Arms

11

  • 3 RFT: Rows, Rests, Front Squats and 3 more

12

13

  • Back Squat : 5 @ 45%, 5 @ 55%, 3 @ 65%, 2 @ 75%, 2 @ 80%, 10 @ 70%, 10 @ 70%
  • 4 RFT: Rows, Kettlebell Walking Lunges, Double Unders and Kettlebell Walking Lunges

14

  • Shoulder Press : 1 @ 55%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 95%
  • Shoulder Press 1-1-1
  • AMRAP 4 mins: Push Press and Chest-to-bar Pull-ups
  • AMRAP 4 mins: Ring Dips and Burpees

15

  • Power Clean 3-3-3-3-3-3-3-3-3-3
  • 2 RFT: Airdyne Bikes, Kettlebell Swings, Kettlebell Goblet Squats and Rests

16

  • Every 8 mins for 40 mins: Rows, 400 m, Burpee Box Jump Overs, 2 and more

17

  • 3 Position Snatch 3-3-3-3-3-3
  • AMRAP 12 mins: Double Unders, Pull-ups and Ground To Overheads

18

  • Dissecting Kelly

19

20

  • AMRAP 3 mins: Rows and Pull-ups
  • AMRAP 3 mins: Rows and Pull-ups
  • AMRAP 3 mins: Rows and Pull-ups
  • Ring Muscle Ups : 3x4
  • L Sit : 3x 60 secs
  • Handstand Walk : 3x 50 ft

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Dec | 1

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