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.

CFQ

Warm Up:

PM Ammo run
Shoulder Flexibility
Sampson Stretch
Clean Instruction

WOD:

135# Power Cleans X 21
Pull Ups X 21
800 m run
135# Power Cleans X 15
Pull Ups X 15
400 m run
135# Power Cleans X 9
Pull Ups X 9
200 m run
For time.

The only thing that was more impressive than MSgt Paul Sowa's performance was the loud grunts he was generating during the cleans.

"If you fail to prepare then you prepare to fail." Coach John Wooden
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8 comments:

Jose Vengoechea said...

M/32/185/5'11

18:11 as Rx'd

wind was my limfac

May 20, 2009 at 5:26 AM
Paul Sowa said...

M/36/6'4"/219

13:47 as Rx'd

Runs felt like crap...

May 20, 2009 at 5:38 AM
Anonymous said...

Wes
M/25/5'10/183

15:18 as Rx'd

May 20, 2009 at 5:49 AM
Mark A said...

M/25/170/5'10"

16:51 as rx'd

May 20, 2009 at 5:57 AM
Rich said...

M/33/220/6'2"

16:48; scaled to 95#s

May 20, 2009 at 6:44 AM
Matt said...

15:38 as rx'd. (PR)

May 20, 2009 at 7:43 AM
Mike V said...

M/31/5'11/205

15:38 as Rx'd

Felt weak today after yesterday's WOD

May 20, 2009 at 9:10 AM
Judy said...

F/44/5'5"

19:51

Scaled
Pull Ups w/Black Band
42# Power Cleans

May 20, 2009 at 9:10 AM

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