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 7 OCt 2009

COACHES CHOICE

Warm Up
Smoke stack run
Complete 2 rounds
15 OHS
10 Pushups

WOD
In teams of two. Both athletes complete the exercise before the next exercise can be started. Only one athlete is working at a time.

3 Rounds for time
100 M Sprint
20 Push Press 45lb bar
20 KB Swings 1.5/1.0
50 Jump ropes
Smoke stack run - as a team

Post times in comments
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2 comments:

Rod Montgomery said...

M/57/6'1/220

18:50

Well balanced teams made for a good workout. The short breaks were just enought rest to really prep for the next event.

Jesus was an encouraging team mate.

October 11, 2009 at 7:16 PM
Ethan said...

M/6'0/165
Capt Welles and I completed the WOD in 15:51. Nice to change things up with a team WOD occasionally

October 12, 2009 at 5:28 PM

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