CFQ

11:30

Warm Up:
15 air squats
Grass drills

WOD:
Crossfit Football

Teams of 5
2-10 min Halfs / 2 min Half Time

Touchdown (6 points):
100 pushups
75 45 # Push Press ( bar or plate)
50 20# Wall Balls
50 Burpees

Field Goal ( 3 points):
200 Jump Rope
Team Dock Run

Extra Point (1 point):
25 Pullups or Dips mandatory after every Touchdown.

12:15

Warm Up:
15 Air Squats
Grass Drills

WOD:
Crossfit Football (MOD)

Teams of 5
2-10 min Halfs/ 2 min Halftime

Touchdown (6 points):
75 Push Ups
50 45# Push presses
25 20# Wall Balls
25 Burpees

Field Goal (3 points):
150 Jump Rope
Team Dock Run

All teammates can work at the same time, but you must all be doing the same exercise and complete all reps of one thing before moving on to the next. Not all teammates have to contribute equally. You can go for 3 points or 6 points as much or as little as you want, but you can only go for the extra point following a touchdown.

Thank you to all of the Coaches for being there for me and helping out.I have enjoyed my time here with the Cross Fit Quantico Family. Id also like to thank Crossfit OneWorld and Crossfit Ames for this great Football Themed WOD that I modified!

Great Effort and Push By Everyone Today!

-Ralph Alvizo, AKA Bad MF'er!

Coming together is a beginning. Keeping together is progress. Working together is success. ~Henry Ford