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
Dockrun
50' walking lunge x2
Wall handstands 10 sec x2

WOD
With the clock running complete all exercises. Must complete dips before moving to pullups.
2K Row
75 Ring Dips
75 Pullups
1 Mile run

Ring Dips scaled to jump to support or bar dips
Pullups scaled using bands

Record your times in comments.
Great job and tremendous effort by all athletes. Keep up the good work and record your scores.
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3 comments:

Vince Kucala said...

M/46/178/5'8

Scaled dips - Jump to support.

33:30

Humidity was a surprise this morning. Tried to do ring dips but had to scale. Pullups completed three rds of 10 then went to rds of 5.

Good workout!

September 23, 2009 at 9:57 AM
Wags said...

M/31/5'9"/165

31:24 as RXed

September 23, 2009 at 2:45 PM
Anonymous said...

Jesus,

Really enjoyed this WOD. Had to scale the dips to jump to support and the pull-ups with a band though.

40:55

September 24, 2009 at 7:54 AM

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