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Location & Contact Info

VANGUARD GYM
CROSSFIT MANASSAS

9412 Center Point Lane
Manassas, VA 20110

(703) 330-1126

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Archives

Thursday – April 17 – CROSSFIT WORKOUT

Click the photo to read Marco's story!

Click the photo to read Marco’s story!

“Trust is knowing that when a team member does push you, they’re doing it because they care about the team.
” Patrick Lencioni


Demo video links are in Red. Adv/Comp Team work is in Blue. Accessory work is in Orange.

SKILL DEVELOPMENT 10-15 min
Bar or Ring (one or the other) Muscle Up Progression
12X2, 8X3, 6X4, 5X5, 4X6, 3X8, or 2X12 From the knees, Bands, eccentrics, kipping, false grip, and or weighted
L-Sit 3X Max hold for time – scale with knees up, one leg bent, or support hold

WARMUP/MOBILITY/SKILL (10 min)

WEIGHTLIFTING – 20 min
JK 6X3 @ 60, 65, 70, 75, 80, 85% on a 90 sec int off rack or blocks
BN 5@70%, 3@80%, AMrAP@90% on a 2 min interval

CONDITIONING – 15 min
4X 3:1 Interval
3, 6, 9, 12…
Pull Up
Burpee Box Jump

ACCESSORY
Weighted Dips 6X3
3X10 Rev Flye
3X10 DB Curls

COOLDOWN (5 min)
Static Stretching and Mobility

Wednesday – April 16 – CROSSFIT WORKOUT

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“Great teams do not hold back with one another. They are unafraid to air their dirty laundry. They admit their mistakes, their weaknesses, and their concerns without fear of reprisal.” 
Patrick Lencioni


Demo video links are in Red. Adv/Comp Team work is in Blue. Accessory work is in Orange.

SKILL DEVELOPMENT – 10-15 min
Choose one according to skill level:
1. Handstand for time 3X15, 30, or 45 sec
2. Up to 3X16 shoulder touches
3. Hand Stand Walk Up to 50 feet
Either 12X2, 8X3, 6X4, 5×5, 4X6, 3X8 or 2X12 of one of the following, depending on skill level:
4. HSPU (wall or freestanding)
5. Deficit HSPU
6. Ring Handstand Push Ups

WARMUP/MOBILITY/SKILL (10 min)

WEIGHTLIFTING – 20 min
12 min complex work LO+PU+SN up to 80%
FRSQ 5@70%, 3@80%, AMrAP@90% on a 2 min interval

CONDITIONING – 15 min
Pose Run Technique/Drill Review
400m warm up
10X100m sprint OTM – negative splits

MIDLINE – 10 min
3X8, 3X10, 3X12, or 3X15
Ab Wheel
Partner GHR

ACCESSORY
3X10
Leg Extension
Leg Abduction

COOLDOWN (5 min)
Static Stretching and Mobility

Tuesday – April 15 – CROSSFIT WORKOUT

“If two men on the same job agree all the time, then one is useless. If they disagree all the time, both are useless.
” Darryl F. Zanuck

Watch all the above videos if you’re at all interested in having efficient rowing technique and intensity.


Demo video links are in Red. Adv/Comp Team work is in Blue. Accessory work is in Orange.

SKILL DEVELOPMENT 10-15 min
Planche Progression
Levers – Fwd and Back 12X2, 8X3, 6X4, 5×5, 4X6, 3X8 or 2X12 or for timed hold
Bent knees – one leg bent – full variations

WARMUP/MOBILITY/SKILL (10 min)

WEIGHTLIFTING – 25 min
HGCN (BXCN) 6X3@ 40, 45, 50, 55, 60, 65 on a two min interval
PR 5@70%, 3@80%, AMrAP@90% on a 2 min interval

CONDITIONING – 15 min
Teamwork Tuesday

Compare to Feb 4, 2014

A+B Partner Workout
33-27-15
Row for calories
HR Push Ups

ACCESSORY
3X10
DB Row
DB Lat Raise
Banded Fr Pull Down

COOLDOWN (5 min)
Static Stretching and Mobility

Monday – April 14 – CROSSFIT WORKOUT

Doug & Ryan get their Red Shirts!

Doug & Ryan get their Red Shirts!

“It is literally true that you can succeed best and quickest by helping others to succeed.”
Napoleon Hill


Demo video links are in Red. Adv/Comp Team work is in Blue. Accessory work is in Orange.

SKILL DEVELOPMENT 10-15 min
Rope Climb/Cargo net – 10 lock outs with feet, 10 toes to hands, 10 lock outs with high feet, hand over hand decent. Work up to 10 safe ascents/descents with no time before attempting reps for time.
Pistol Either 12X2, 8X3, 6X4, 5×5, 4X6, 3X8 or 2X12 e/s – Scale as necessary

WARMUP/MOBILITY/SKILL (10 min)

WEIGHTLIFTING – 25 min
HGSN (BXSN) 6X3 @ 45, 50, 55, 60, 65, 70 on a two min interval
RDL’s 5X5 on a 90 sec interval

CONDITIONING – 14 min
Tabata 20sec:10sec X8 each
DU
One min transition
TTB
One minute transition
WB (20/14)
Score lowest # of rep in the 8 sets – should end with a score for each exercise.
Can rotate stations and run a round robin.

Optional MIDLINE
3X10, 3X15, 3X20, or 3X25
GHD SIT UP
GHD EXTENSION

ACCESSORY
3X10 Leg Curl
3X10 Standing Calf Raise

COOLDOWN (5 min)
Static Stretching and Mobility

Sunday – April 13 – CROSSFIT WORKOUT

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“Talent wins games, but teamwork and intelligence wins championships.” 
Michael Jordan

SKILL DEVELOPMENT 10-15 min
Bar or Ring (one or the other) Muscle Up Progression
12X2, 8X3, 6X4, 5X5, 4X6, 3X8, or 2X12 From the knees, Bands, eccentrics, kipping, false grip, and or weighted
L-Sit 3X Max hold for time – scale with knees up, one leg bent, or support hold


Demo video links are in Red. Adv/Comp Team work is in Blue. Accessory work is in Orange.

WARMUP – 5 min
3X
15 Push Up
15 Air Squats
10 Ring Dips

MOBILITY – 5 min

WEIGHTLIFTING – 25 min
PCN+HCN+CN+JK @ 40, 48, 55, 62, 67, 70, 73, 75% on a 90 sec int
Weighted Pull Ups 5X3 on the 90 sec int

CONDITIONING – 20 min
Pose Run technique review and drills
8 min for a 800m pose run warm up
At 8 min, start:
100m sprint X8 on the 90 sec int

ACCESSORY
3X10
DB Flyes
DB Curls
DB Tri Extensions

WARMUP/MOBILITY/SKILL (10 min)

COOLDOWN (5 min)
Static Stretching and Mobility

Saturday – April 12 – CROSSFIT WORKOUT

squat life analogy“If we do not hang together, we will all hang separately.”
- Benjamin Franklin


Demo video links are in Red. Adv/Comp Team work is in Blue. Accessory work is in Orange.

SKILL DEVELOPMENT – 10-15 min
Choose one according to skill level:
1. Handstand for time 3X15, 30, or 45 sec
2. Up to 3X16 shoulder touches
3. Hand Stand Walk Up to 50 feet
Either 12X2, 8X3, 6X4, 5×5, 4X6, 3X8 or 2X12 of one of the following, depending on skill level:
4. HSPU (wall or freestanding)
5. Deficit HSPU
6. Ring Handstand Push Ups

WARMUP/MOBILITY/SKILL (10 min)

WEIGHTLIFTING – 20 min
SN 7X2 @ 55, 65, 75, 80, 85, 90, 95 on a 90 sec interval
BKSQ 5@70%, 3@80%, AMrAP@90% on a 2 min interval

CONDITIONING – 15 min
Interval 5X 2:1
1, 2, 3, 4, 5, 6…….
Burpee Box Jump 20/24 (step down)
TTB

MIDLINE
3X15, 3X20, 3X25, or 3X30
Ab Mat Sit Up
Ab Mat Extension

ACCESSORY
3X10
Leg Ext
Leg Adduct

COOLDOWN (5 min)
Static Stretching and Mobility

Friday – April 11 – CROSSFIT WORKOUT

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“People who work together will win, whether it be against complex football defenses, or the problems of modern society.”
- Vince Lombardi


Demo video links are in Red. Adv/Comp Team work is in Blue. Accessory work is in Orange.

SKILL DEVELOPMENT 10-15 min
Planche Progression
Levers – Fwd and Back 12X2, 8X3, 6X4, 5×5, 4X6, 3X8 or 2X12 or for timed hold
Bent knees – one leg bent – full variations

WARMUP/MOBILITY/SKILL (10 min)

WEIGHTLIFTING
12 min LO+PU+CN+JK up to 80%
3X12 Seated DB Press on a 2 min interval
3X8 Pendlay Row on a 2 min interval

CONDITIONING
10 min AMRAP
Partner Workout A+B
One person does A while the other does B then switch. Can’t move to next exercise or round until both are done with movement or round.
A) 20 DU
B) 10 WB

ACCESSORY
3X12 Banded Lat Pu Dwn
3X12 DB Fr Raise

COOLDOWN (5 min)
Static Stretching and Mobility

Thursday – April 10 – CROSSFIT WORKOUT

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“The meeting of two personalities is like the contact of two chemical substances. If there is any reaction, both are transformed.”
- Carl Jung


Demo video links are in Red. Adv/Comp Team work is in Blue. Accessory work is in Orange.

SKILL DEVELOPMENT 10-15 min
Rope Climb/Cargo net – 10 lock outs with feet, 10 toes to hands, 10 lock outs with high feet, hand over hand decent. Work up to 10 safe ascents/descents with no time before attempting reps for time.
Pistol Either 12X2, 8X3, 6X4, 5×5, 4X6, 3X8 or 2X12 e/s – Scale as necessary

WARMUP/MOBILITY/SKILL (10 min)

WEIGHTLIFTING – 20 min
12 min Complex work: HGPSN+HGSN+OHSQ
DL 3@65%, 3@ 75%, AMrAP @ 85% on a 2 min int

CONDITIONING – 25 min cutoff
6X
400m run
21 Burpees

MIDLINE
3X10
WGHD Sit Up
WGHD Ext

ACCESSORY
3X12 Leg Curl
3X12 Calf Raise

COOLDOWN (5 min)
Static Stretching and Mobility

Wednesday – April 9 – CROSSFIT WORKOUT

Click the Photo for Kim's story!

Click the Photo for Kim’s story!

“It is through cooperation, rather than conflict, that your greatest successes will be derived.”
- Ralph Charell


Demo video links are in Red. Adv/Comp Team work is in Blue. Accessory work is in Orange.

SKILL DEVELOPMENT 10-15 min
Bar or Ring (one or the other) Muscle Up Progression
12X2, 8X3, 6X4, 5X5, 4X6, 3X8, or 2X12 From the knees, Bands, eccentrics, kipping, false grip, and or weighted
L-Sit 3X Max hold for time – scale with knees up, one leg bent, or support hold

WARMUP/MOBILITY/SKILL (10 min)
WEIGHTLIFTING – 20 min
JK (BX) from the Racks 6X3 @ 50, 60, 65, 70, 75, 80 on a 2 min int
BN 3@65%, 3@ 75%, AMrAP @ 85% on a 2 min int

CONDITIONING – 12 min
3:1 X 3 AMRAP
5 Deficit HSPU
10 CTB Pull Ups
15 Step Down Box Jumps (24/20”)

ACCESSORY
W Dip 6X3

3X12 Rev Flye
3X12 DB Curl

COOLDOWN (5 min)
Static Stretching and Mobility

Tuesday – April 8 – CROSSFIT WORKOUT

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“A group becomes a team when each member is sure enough of himself and his contribution to praise the skills of the others.” ~Norman Shidle


Demo video links are in Red. Adv/Comp Team work is in Blue. Accessory work is in Orange.

SKILL DEVELOPMENT – 10-15 min
Choose one according to skill level:
1. Handstand for time 3X15, 30, or 45 sec
2. Up to 3X16 shoulder touches
3. Hand Stand Walk Up to 50 feet
Either 12X2, 8X3, 6X4, 5×5, 4X6, 3X8 or 2X12 of one of the following, depending on skill level:
4. HSPU (wall or freestanding)
5. Deficit HSPU
6. Ring Handstand Push Ups

WARMUP/MOBILITY/SKILL (10 min)

WEIGHTLIFTING – 20 min
LO+PU+SN 6X2 @ 50, 60, 65, 70, 75, 80 on a 2 min int
FRSQ 3@65%, 3@ 75%, AMrAP @ 85% on a 2 min int

CONDITIONING – 20 min
10X100 Run OT2M – negative splits

MIDLINE
3X8, 3X10, 3X12, or 3X15
Ab Wheel
Partner GHR

ACCESSORY
3X12 Leg Ext
3X12 Leg Abduct

COOLDOWN (5 min)
Static Stretching and Mobility

Monday – April 7 – CROSSFIT WORKOUT

“If you want to build a ship, don’t drum up people together to collect wood and don’t assign them tasks and work, but rather teach them to long for the endless immensity of the sea.” ~Antoine de Saint-Exupery


Demo video links are in Red. Adv/Comp Team work is in Blue. Accessory work is in Orange.

SKILL DEVELOPMENT 10-15 min
Planche Progression
Levers – Fwd and Back 12X2, 8X3, 6X4, 5×5, 4X6, 3X8 or 2X12 or for timed hold
Bent knees – one leg bent – full variations

WARMUP/MOBILITY/SKILL (10 min)

WEIGHTLIFTING – 20 min
HGCN (BXCN) 6X3 @ 45, 55, 60, 65, 70, 75% on a 2 min int
PR 3@65%, 3@ 75%, AMrAP @ 85% on a 2 min int

CONDITIONING – 25 min cutoff
Row 5X500 1:1

ACCESSORY
3X12
DB Row
Lat DB Raise
Banded Fr Pull Dwn

COOLDOWN (5 min)
Static Stretching and Mobility

Sunday – April 6 – CROSSFIT WORKOUT

suns out guns out“Respect your fellow human being, treat them fairly, disagree with them honestly, enjoy their friendship, explore your thoughts about one another candidly, work together for a common goal and help one another achieve it.” ~Bill Bradley


Demo video links are in Red. Adv/Comp Team work is in Blue. Accessory work is in Orange.

SKILL DEVELOPMENT 10-15 min
Rope Climb/Cargo net – 10 lock outs with feet, 10 toes to hands, 10 lock outs with high feet, hand over hand decent. Work up to 10 safe ascents/descents with no time before attempting reps for time.
Pistol Either 12X2, 8X3, 6X4, 5×5, 4X6, 3X8 or 2X12 e/s – Scale as necessary

WARMUP/MOBILITY/SKILL (10 min)

WEIGHTLIFTING – 20 min
HGSN (BXSN) 6X3 @ 50, 60, 65, 70, 75, 80 on a 2 min int
RDL 3X8 on a 2 min int

CONDITIONING
15 min AMRAP
16 KBS (70/55# Rx’d)
8 TTB
400m run

MIDLINE
3X10, 3X15, 3X20, or 3X25
GHD SIT UP
GHD EXTENSION

ACCESSORY
3X12 Leg Curl
3X12 Calf Raise

COOLDOWN (5 min)
Static Stretching and Mobility