Workouts for Week of June 18

Blaze Carmical WOD Leave a Comment

Workouts for Week of June 18 Sunday 1.1.13.1 NOVICE INTERMEDIATE ADVANCED BN 5X5 4X8 Pendlay Row Med Ball Clean Technique Work 19 min AMRAP: 10 Ring Rows 15 Med Ball CN (20/14#) 90 Single Unders BN 8 @65, 70, 75, 8+@80% 4X8 Pendlay Row Med Ball Clean Technique Work 17 min AMRAP: 10 Archer Ring Rows 15 Med Ball CN …

Workouts Week of June 12

Blaze Carmical WOD Leave a Comment

Workouts Week of June 12 Sunday 1.1.12.1 NOVICE INTERMEDIATE ADVANCED CNJK 6X3 6 RFT: 90 Single Unders 20 Toes to Rig 15 min cutoff CNJK 3 @67, 73, 78, 2X1 @83, 89, 91, 95% Continue on to 3RM FRSQ for the day6 RFT: 35 DU 15 Hanging Knee Raises 15 min cutoff 3X15 Bulgarian Split Squats KB Shrugs 3 BJ …

Vanguard Games CrossFit Grand Champions

Jenny Brannon WOD Leave a Comment

What an amazing day! The comaraderie, excitement and sweat were in full effect for the 10th anniversary of Vanguard Gym. Thank you to all of the athletes, coaches and spectators for helping to make today a SUCCESS. Winners can pick up their prizes at the front desk of CrossFit Manassas. Men’s RX = Michael Duff Women’s RX = Katie Baldwin …

Workouts Week of June 4

Blaze Carmical WOD

Workouts Week of June 4 Sunday 1.1.11.1 NOVICE INTERMEDIATE ADVANCED 5×5 Tempo BKSQ (4242) Start out light! A/B Partner Workout, Accumulate: 100 Scaled HSPU (pike, knees on bench etc) 120 KBS (40/25#) 140 Lunges 5×5 Tempo BKSQ (4242) Start out light! A/B Partner Workout, Accumulate: 100 Scaled HSPU 120 KBS (55/35#) 140 Lunge 5X5 Partner Glute Ham Raises 3X10 Standing …

Order NOW – Men’s & Women’s Tanks!

Jenny Brannon WOD

Order your CrossFit Manassas Tanks NOW. Sizes Small to XXL. Place orders by Friday June 9th. Women’s Tanks available in Banana Cream, Neon Pink, Neon Orange, Purple, and Black. Men’s Tanks available in Gray, Purple, and Black.    

Workouts for Week of May 28

Blaze Carmical WOD

Workouts for Week of May 28 Sunday 1.1.10.1 NOVICE INTERMEDIATE ADVANCED Pull Up skill work SN 6X3 10 Rounds 65 Single Under 15 WB (10/6#) 65 Single Under 14 WB 65 Single Under 13 WB ……. 65 Single Under 6 WB Pull Up skill work SN 3@67, 71, 75, 79, 2@83, 87, 90% 10 Rounds 25 DU 15 WB (14/10#) …

Workouts for Week of May 21

Blaze Carmical WOD

Workouts for Week of May 21 Sunday 1.1.9.1 NOVICE INTERMEDIATE ADVANCED OUTSIDE A+B Partner Workout, 5 RFT: A) Row 500m B) 8 KBS (35/20#) + 10 Ab Mat Sit Ups OUTSIDE A+B Partner Workout, 5 RFT: A) Row 500m B) 10 KBS (55/35#) + 12 Ab Mat Sit Ups OUTSIDE A+B Partner Workout, 5 RFT: A) Row 500m B) 12 KBS (70/55#) + …

Workouts for Week of May 14

Blaze Carmical WOD

Sunday 1.1.7.1 NOVICE INTERMEDIATE ADVANCED DL 5X5 10 RFT: 10 Bar Scaled Pull Ups 10 Kneeling Push Ups 10 Sit Ups 10 Air Squats Pistol Skill Work DL 8@60, 65, 70, 8+@75% 5 RFT: 20 Scaled Pull Ups 20 Push Ups 20 Sit Ups 20 Squats 4X8 Banded Flyes Side Cable Raises Pistol Skill Work DL 5@65, 5@75, AMrAP@85% “Angie” …

Workouts for Week of May 7

Blaze Carmical WOD

Sunday 1.1.7.1 NOVICE INTERMEDIATE ADVANCED “Jerry” Run 1 mile Row 2k Run 1 mile 45 min cutoff “Jerry” Run 1 mile Row 2k Run 1 mile 45 min cutoff “Jerry” – TEST Run 1 mile Row 2k Run 1 mile 45 min cutoff   Monday 1.1.7.2 NOVICE INTERMEDIATE ADVANCED DL 5X5 21-15-9 Thrusters Bar in Rack Lever Pull Ups If …

Workouts for Week of April 30

Blaze Carmical WOD

Workouts for Week of April 30 Sunday 1.1.6.1 NOVICE INTERMEDIATE ADVANCED Split SN Skill Work – 15 min 3 Pos CN + JK 150, 135, 120, 105,  90, 75 Single Unders 1 min Plank and Side Plank in-between sets Split SN Skill Work – 15 min 3 POS CN + JK @65, 70, 75, 80, 85, 85% 50, 45, 40, …