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:
Smokestack Run
2x 5 dips /10 OHS
Burgener Warm up w/PVC

WOD:
7 Push Press x 3
Max Set of Pullups

The key is transferring power from the hip drive to the bar. Keep a good tight core and remember that going too deep on the dip can be a detriment to the lift. Good work by all today!

Post Loads and # of pullups to comments.
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5 comments:

Paul Sowa said...

M/36/6'4"/218

135, 155, 160(5), 160(2)

22 Pullups.

June 19, 2009 at 6:35 AM
Ethan said...

M/36/6'0"/166

135/155/160(f)

38 pullups

June 19, 2009 at 8:01 AM
Vince Kucala said...

M/46/5'8/178

95/115/125

10 p/u

June 19, 2009 at 9:41 AM
Elizabeth said...

F/43/5'

45, 65, 65

21 pullups on blue band and my 1st real pull-up on my own. Yeah!

June 19, 2009 at 10:28 AM
Rod Montgomery said...

Way to go Elizabeth - you are inspiringly awsome!!

June 19, 2009 at 6:20 PM

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