Workouts for Week of July 23

Blaze Carmical WOD

Workouts for Week of July 23 SUNDAY 1.1.2.1 – compare to date: April 2 BEGINNER <6 months INTERMEDIATE ADVANCED >2 years Single Under Skill Work – 12 min PR 5X5 A+B Partner Workout, 3 RFT: A) Row 500m B) 15 STO + 20 Ab Mat Sit Ups Accumulate up to 180 DU – 12 min cutoff PR 12 @50, 55, 12+ …

Workouts for Week of July 16

Blaze Carmical WOD

Workouts for Week of July 16 SUNDAY 1.2.1.1 NOVICE <6-9 months INTERMEDIATE ADVANCED >2 years 3 Rds, NFT: 8 Burpees 8 Assisted Cossack Squats 8 Good Mornings DL 5X5 3 RFT: 21Ring Lever Pull Ups 35 Air Squats 21 Push Ups Rest 1:30 3 Rds, NFT: 8 Burpees 8 Cossack Squats 8 Good Mornings DL 15 @50, 55% 3 RFT: 21 Pull …

Workouts Week of July 9

Blaze Carmical WOD

Workouts Week of July 9 Sunday 1.1.16.1 NOVICE INTERMEDIATE ADVANCED Row 6X500m 1:1 No more than 2:15 rest 3X35AbMat Sit Ups and Extensions Row 6X500m 1:1 No more than 2:00 rest 3X50 Ab Mat Sit Ups/Ext 4X8 Figure 8 with lacrosse ball on wall, arm straight out in front Change plates raise and lower to sides, pronated, supinated, and neutral …

Workouts Week of July 2

Blaze Carmical WOD

Workouts Week of July 2 Sunday 1.1.15.1 NOVICE INTERMEDIATE ADVANCED DL 3X10 EOMOTM for 16 min: Death by Thruster (45/35#)/Pull Ups Cossack Squat Skill Work DL 10 @50, 55, 60% EOMOTM for 16 min: Death by Thruster (75/55#)/Pull Ups 3X10 Figure 8 with lacrosse ball on wall, arm straight out to side Decline Cable Flyes Pistol Skill Work DL 10 …

Workouts Week of June 25

Blaze Carmical WOD

Workouts Week of June 25 Sunday 1.1.14.1 NOVICE INTERMEDIATE ADVANCED Handstand Skill Work 1 mi Run – Test 5 Rds, NFT: 5 FRSQ 15 KBS (35/25#) Rest Handstand Skill Work 1 mi Run – Test 5 Rds, NFT: 5 FRSQ @75% 15 KBS (45/30#) Rest Handstand Skill Work 1 mi Run – Test 5 Rds, NFT: 5 FRSQ @75% 15 …

Workouts for Week of June 18

Blaze Carmical WOD

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

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

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.