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 30 SEPT 2009

Warm Up
Smoke Stack Run
10-15 Pullups or kipping swings
30 Sqauts
Samson Stretch

WOD
2 x 500 M Row
2 x 400 M Run

Athletes can begin with the row or the run. Max effort on both with 4-5 min rest between each event. Example: Row/rest, Run/rest, Row/rest, Run/rest


Keep track of your times for each event and post all four times to comments.
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3 comments:

Vince Kucala said...

M/5'8/46/178

Run: 1:43
Row: 1:35:7
Run: 1:39
Row: 1:40:6

Good WOD - challenging. Great work by all athletes!

September 30, 2009 at 11:08 AM
Keith Peterson said...

M/5'11/31/180

Row: 135
Run: 121
Row: 138
Run: 138

The seemingly easy workouts are always the worst.

September 30, 2009 at 7:24 PM
Paul Sowa said...

Hit it at the garage gym and rowed all 4 rounds.

1:28
1:37
1:43
1:42

OUCH...

October 1, 2009 at 6:21 PM

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