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

Warmup
3xCindy

WOD
AMRAP in 20 minutes
15 KB swings (1.5/1 pood)
10 Burpees
100 Jumpropes

Great effort by both morning and afternoon classes. Remember to use your hips while doing the KB swings and look straight ahead during the jumpropes (that will keep you from dancing around.) It was a gut-check workout...Top's favorite comment for this particular workout: "That workout was sucky."

Way to hang tough!
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6 comments:

Erin B said...

5 rounds plus KB swings and burpees.
As Rx'd

July 10, 2009 at 8:40 PM
Paul Sowa said...

M/36/6'4"/218

7 rounds

1.5 pood KB

July 11, 2009 at 8:06 AM
Mark A said...

M/25/5'10"/170

7 rounds + 13 swings

as rx'd, 1.5pd

July 11, 2009 at 12:06 PM
Rich said...

M/33/6'2"/220

6 rounds as rx'd
+ 15 KBS
+ 7 burpees

July 12, 2009 at 12:41 PM
Vince Kucala said...

M/46/178/5'8

6 rounds as Rx'd

Great job coaching by Erin and Christy.

July 13, 2009 at 7:11 AM
Wags said...

M/31/5'9"/173

6 Rounds + KBS/Burpees

July 13, 2009 at 4:38 PM

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