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VANGUARD GYM
CROSSFIT MANASSAS

9414 Center Point Lane
Manassas, VA 20110

(703) 330-1126

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FEB 22 – WOD

WARMUP/MOBILITY (10 Min) SKILL DEVELOPMENT (10 Min) Clean & Jerk WOD (30 Min) 5X for time 10 Archer Ring Rows 50 ft sled push 50 ft sled pull Run 400m 25 min cap COOL DOWN (5 min)

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FEB 21 – WOD

WARMUP/MOBILITY (10 Min) SKILL DEVELOPMENT (20 Min) Clean and Jerk Technical Stance Sand Bag Warm Up WOD 10 Min AMRAP (15 Min) 5 Sandbag Get Ups (technical stance) 10 Pistols 15 Double Unders MIDLINE WORK (5 Min) 4X 10 GHD Sit Ups 10 GHD Extensions COOLDOWN (5 Min) Stretch

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FEB 20 – WOD

WARMUP/MOBILITY (10 min) SKILL DEVELOPMENT (20 min) 15 Min to get to 3RM Front Squat WOD (25 min) “JT” 21-15-9 For Time: Handstand Push-up Ring Dip Push-up Post total time. COOL DOWN (5 min)

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FEB 19 – WOD

WARMUP/MOBILITY (10 min) Ladder, A-skips, B,skips SKILL DEVELOPMENT (10 min) Pose Running WOD (25 min) 8 X 400m sprints 2:1 work:rest ratio record intervals 25 min cutoff COOLDOWN (10 min) Stretch

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FEB 18 – WOD

WARM UP/MOBILITY (10-15 min) Agility Ladder SKILL DEVELOPMENT (10-15 min) Thruster WOD (20-35 min depending on # of heats) “Fran and her ugly friend” 21-15-9 Pull Ups Thrusters (40% 1RM) Row for Calories Burpees For time 15 min cutoff COOLDOWN (5 min)

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FEB 17 – WOD

WARM UP/MOBILITY (10 min) SKILL DEVELOPMENT (15 min) Clean Technique Rope Climb Technique WOD: (20 min) 5 rounds for time of: 3 Power Cleans @80% 1RM 2 15 ft Rope Climbs 8 min time limit Scale rope climbs with 6 rope climbs from seated to standing touching only heels to the ground. Run multiple heats [...]

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FEB 16 – WOD

http://www.youtube.com/watch?v=mBs8eURkDfU WARM UP/MOBILITY (10-15 min) SKILL DEVELOPMENT (5-15 min) OH squat Rev Hyperextensions WOD (10-40 min – 1-4 heats) 5 Rounds for time 5 Overhead Squats @ 50% 1RM 7 Reverse Hip-Extensions 9 Ring Push Ups 10 min cutoff for each heat 5 members per heat COOL DOWN (5 min) Stretch

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FEB 15 – WOD

WARM UP/MOBILITY (10 min) SKILL DEVELOPMENT (5 min) Review Proper Bench Technique WOD (40 min) Bench 5X3 @ 80% 1RM On a three minute interval Then 12 min AMRAP 21 Double Unders 14 Kettle Bell Swings (55/35) 7 Box Jumps w/step downs (30/24″) COOL DOWN (5 min)

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FEB 14 – Valentine’s Day WoD

WARM UP/MOBILITY (15 min) Burgener Warm up SKILL DEVELOPMENT (10 min) Pistol Scaling WOD (25 min) 5 rounds for time of: 10 Pistols (Alternating Legs)s 5 Power Snatches at 50% 1RM 10 Toes-to-Bars Post total time. 15 min time limit COOL DOWN (5 min)

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FEB 13 – WOD

WARMUP/MOBILITY (10 Min) SKILL DEVELOPMENT (10 Min) Clean WOD (Cut Off 30 Min) “Angie” Complete for time: 100 pull-ups, 100 push ups, 100 sit ups, 100 air squats. COOLDOWN/STRETCH (5 Min) _____________________________________ TRANSITION WOD Low-Bar Back Squat 80% 1RM 5×3 On a three minute interval Then Accumulate three min in each position Handstand Hollow Hold [...]

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