Workouts for Week of January 29

Blaze Carmical WOD

Workouts for Week of January 29 Monday A. Take 15 minutes to build to today’s 5-RM Single-Arm DB Press Alternate arms as you’re building, always starting with your non-dominant arm. B. Complete as many rounds and reps as possible in 12 minutes of: 12 Power Cleans (135/95 lbs) 12 Push Presses (135/95 lbs) 12 Front-Racked Alternating Reverse Lunges (135/95 lbs) …

Workouts for Week of January 22

Blaze Carmical WOD

Workouts for Week of January 22 Monday A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% followed by… One set of: Back Squat …

Workouts for Week of January 15

Blaze Carmical WOD

Workouts for Week of January 15 Workouts provided by CrossFit Invictus Monday A. Deadlift *Set 1 – 65% x 6 reps *Set 2 – 75% x 4 reps *Set 3 – 85% x 2 reps *Set 4 – 90% x 1 rep *Set 5 – 95% x 1 rep *Set 6 – 100% x 1 rep Rest 3 minutes between …

Workouts for Week of January 8

Blaze Carmical WOD

Workouts for Week of January 8 Monday A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed by… One set of: Back Squat …

Workouts for Week of January 1

Blaze Carmical WOD

Workouts for Week of January 1 Monday – CLOSED Welcome to 2018, everyone! I can’t wait to see what we can work to accomplish this year. Take some time to reflect on what you did well in 2017, what you could have done better, and what kind of fitness goals you have for 2018. Let’s talk about them in the …

Workouts for Week of December 25

Blaze Carmical WOD

Workouts for Week of December 25 Monday CrossFit Manassas/Vanguard Gym is CLOSED in observance of Christmas. Merry Christmas, everybody! Be safe and enjoy yourselves. Tuesday A. Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 2 reps *Set 5 – 90% x …

Workouts for Week of December 18

Blaze Carmical WOD

Workouts for Week of December 18 Monday A. Every two minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% …

Workouts for Week of December 11

Blaze Carmical WOD

Workouts for Week of December 11 Monday A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every 90 seconds, for 6 minutes (4 sets): High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch Rest …

Workouts for Week of December 4

Blaze Carmical WOD

Workouts for Week of December 4 Monday Every 10 minutes, for 40 minutes (4 sets) for times: Row 1000 Meters 9 Toes to Bar 12 Chest-to-Bar Pull-Ups 15 Strict Handstand Push-Ups Tuesday A. Every 2 minutes, for 20 minutes (10 sets): Power Clean + Split Jerk Build over the course of the 10 sets to something heavy. B. “Elizabeth” Complete …