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
15 OHS
15 Pushups
15 Kipping Swings
15 Situps
Samson stretch 15 sec each side

WOD
Wheel of Tabata 20 sec of work/10 sec rest
Tabata Row (calories)
Tabata Knees to Elbows (reps)
Tabata Thrusters 45 lb bar (reps)

Score will be the lowest number from each Tabata segment. For example if you lowest number of calories rowed was 6 record that number, if your lowest number of KTE was 5record that number and if your lowest number of Thrusters was 6 record that number.
Record scores in comments
Posted by at

1 comment:

Vince Kucala said...

M/46/178/5'8

Completed at the gym before work this morning
Lowest score for each event was

Row - 6 Calories
KTE - 4 Reps
Thrusters - 5 Reps

September 21, 2009 at 2:25 PM

Post a Comment

Subscribe to: Post Comments (Atom)