Monday – December 29, 2014 WORKOUT

Blaze Carmical WOD

December 29, 2014 WORKOUT Demo video links are in Red. WARMUP/MOBILITY/SKILL (10 min) CF Total – Don’t expect to PR on all three lifts – this is about getting a total for all three lifts in one session. 1 RM PR – 12 min 1RM SQ – 15 min 1RM DL – 15 min ( If you need a warm …

Sunday – December 28, 2014 WORKOUT

Blaze Carmical WOD

December 28, 2014 WORKOUT Demo video links are in Red. WARMUP/MOBILITY/SKILL (10 min) -No Lifting; we’re doing the CF Total tomorrow.- A+B AMRAP 25 min A. Row 500m B. 10 CTB Pull Ups, 15 KBS (55/35#) 3X15, 3X20, 3X25, or 3X30 Ab Mat Sit Up Ab Mat Extension Med Ball Cherry Pickers COOLDOWN (5 min) Static Stretching and Mobility

Saturday – December 27, 2014 WORKOUT

Blaze Carmical WOD

December 27, 2014 WORKOUT Demo video links are in Red. JK 6X3 Up to no more than 70% on the 2:00 Skill and speed work W Pull Ups 5X5 W Dips 5X5 DU 1:2 15X OTM

Friday – December 26, 2014 WORKOUT

Blaze Carmical WOD

December 26, 2014 WORKOUT Demo video links are in Red. WARMUP/MOBILITY/SKILL (10 min) 7X HGSN+OHSQ up to no more than 70% on the 2:00 SQ 5@65, 3@75, AMrAP@85% on the 3:00 “Diane” 21-15-9 DL @ 50% 1RM (225/155#) HSPU COOLDOWN (5 min) Static Stretching and Mobility

Thursday – December 25, 2014 CLOSED for CHRISTMAS

Blaze Carmical WOD

December 25, 2014 CLOSED for CHRISTMAS Vanguard Gym/CrossFit Manassas is CLOSED today in observation of Christmas. No matter what you’re celebrating or not celebrating, we hope you have a fun and safe day off. Rest up and come back ready to train hard!

Wednesday – December 24, 2014 WORKOUT

Blaze Carmical WOD

Remember, the gym closes at 2:00 P.M. today, so there are no evening classes. All morning classes are at their normal times. December 24, 2014 WORKOUT Demo links are in Red. WARMUP/MOBILITY/SKILL (10 min) “12 Days of Christmas” For time: 1 Shoulder Press, 135/93 Rx’d 2 Clapping Pull Ups 3 Push Press, 135/93 Rx’d 4 Toes-to-bar 5 Push Jerks, 135/93 …

Tuesday – December 23, 2014 WORKOUT

Blaze Carmical WOD

December 23, 2014 WORKOUT Demo links are in Red. WARMUP/MOBILITY/SKILL (10 min) Make up ONE lift from last two days. (Snatch, Bench, Press, Clean, Front Squat) Partner Death By Burpee A/B alternate minutes add one each minute until you can’t continue. Start at 4 per minute – must do a minimum of 14 min or 7 rounds each. COOLDOWN (5 …

Monday – December 22, 2014 WORKOUT

Blaze Carmical WOD

December 22, 2014 WORKOUT Demo video links are in Red WARMUP/MOBILITY/SKILL (10 min) PU/MU Skill Work CN 5X3 Up to 80% on the 2:00 FRSQ 5@65, 3@75, AMrAP@85% on the 3:00 AMRAP 12 min 4 DBSN 70/55 Rx’d 8 Box Jump (step down) 30/24 Rx’d 12 Dips -rest 30 seconds- 8 DBSN 12 Box Jumps 4 Dips -rest 30 seconds- …

Sunday – December 21, 2014 WORKOUT

Blaze Carmical WOD

December 21, 2014 WORKOUT Demo video links are in Red. WARMUP/MOBILITY/SKILL (10 min) HS Skill Work SN 6X3 Up to 80% on the 2:00 BN 5@65, 3@75, AMrAP@85% on the 3:00 11.1/14.1 10 min AMRAP: 30 DU 15 PSN (75/55) COOLDOWN (5 min) Static Stretching and Mobility

Friday – December 19, 2014 WORKOUT

Blaze Carmical WOD

December 19, 2014 WORKOUT Demo video links are in Red. WARMUP/MOBILITY/SKILL (10 min) Physical Performance Assessment COOLDOWN (5 min) Static Stretching and Mobility