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 Oct 2009

Warm Up

Smoke Stack Run
3 sets of 3 broad jumps
2 x 25' Walking lunges
20 Air Squats

WOD

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders (Subs Tuck Jumps or 4 Single jumps = 1 DU)
Sit-ups

Work to achieve the double under - increasing reps of singles is truely not a substitution for the double under.


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2 comments:

Vince Kucala said...

M/46/178/5'8

12:34

Scaled to 4xsingles for double unders.

Great effort by the morning crew, thanks for being out there.

October 30, 2009 at 10:50 AM
Rod Montgomery said...

didn't get to do this WOD

Plumber is still healing from the last sit ups.

Working on the coordination aspect of this. Getting faster and more multiples of singles - but - Double Unders are still out of grasp for me. Sometimes I get one and then the rope stops.

So - I figure I'm working at least some of each of the following 10 General Physical Skills with a litle difficulty in the coordination area:

• Cardiovascular Endurance
• Stamina
• Speed
• Coordination
• Accuracy
• Agility
• Balance

October 31, 2009 at 4:12 AM

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