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:
PM Ammo run
2 rds of 20 squats and 10 pushups

WOD:
"Filthy Fifty"
50 reps of:
Box Jumps
Jumping Pullups
45# Push Press
Walking Lunge
Back Extension
Wall Ball
Burpees
Double Unders
1 pood Kettlebell Swings
Knees to Elbows
For time:)

Keith and Dave lit it up in the AM, finishing as Rx in around 24:00. Good job fellas. Kudos to Linda who completed all the reps for the first time, and as Rx on everything except KTEs. Congrats Linda for a great effort.

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3 comments:

Ethan said...

M/6ft/165#
24:30 I think. I was sucking so much air by the time I finished that I couldn't see straight.

September 14, 2009 at 5:14 PM
Anonymous said...

Wes
M/25/5'10/183

33:37, nauseating

my first filthy fifty

September 14, 2009 at 5:21 PM
Vince Kucala said...

M/46/5'8/178

42:28

Tough workout compounded by not easy access to all stations - that added to time.

September 18, 2009 at 7:32 AM

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