Schedule

Although workouts are not being posted on this blog and it is not being kept current, CrossFit Quantico is still conducting regularly scheduled classes at 0700 and 1130.

As always, your punctuality and dedication are appreciated. CFQ requires consistency and a willingness to work hard.

12 Days of Christmas / Bad Santa

Many thanks to our friends at CrossFit Seattle for the "12 Days of Christmas" idea.

It turned into "Bad Santa"

1. 150 m Run (with a shelf-jump)
2. 15 yard Bear Crawl down and back
3. 3 Sec. Handstand Hold
4. Plyometric "Clapping" Push Ups
5. Pull Ups
6. Walking Lunge Steps
7. "Nasty Mastys"--alternating lunge/ski jumps
8. Squats
9. Squat Thrusts
10. Virtual Shoveling Reps
11. Box Jumps
12. Triple-Treat Burpees--1 Squat + 1 Squat Thrust + 1 Burpee = 1 rep

Sequence: Complete the 1st day. Then complete the 2nd day + the 1st Day. Then the 3rd + 2nd + the 1st Day--just like the "12 days of Christmas" song. Complete all "days" for time.

10 participants, 2 kids, 1 coach. A great effort by all. Times ranged from 29 to 41 minutes. 20 pound weighted vest rotated between participants throughout.
Thanks to the Ford family for coming out!


Hang Tough,

Andrew Thompson
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