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 25 SEPT 2009

Warmup
2 x 10 OHS
2 x 10 dips

WOD
Three rounds of:
5 rep back squat;
Max reps pullups
Rest as needed between sets; weight is athletes choice

Record Weight and pull up reps in comments.
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1 comment:

Vince Kucala said...

M/5'8/46/178

Squats 185lbs for all three rounds
Pullups 20/18/15

Rain made grip on pullups a limfac.

September 30, 2009 at 11:11 AM

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