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.
As always, your punctuality and dedication are appreciated. CFQ requires consistency and a willingness to work hard.
July 30
We have not maintained this blog for quite some time now, however we still have a group of dedicated athletes in search of elite fitness. If you are interested in changing your routine and challenging yourself both physically and mentally amongst a tight knit community, come out for a wod on Hospital Point.
CFQ 1-27-2010
Warm up:
Smokestack run
2 rds of 15 squats/10 sec handstand hold
Clean/OHS work with PVC
WOD:
AMRAP in 10 Min of
7 cleans
7 OHS
200m Run
Scaling options were 95#, 65#, 45#, or Med ball and PVC.
Smokestack run
2 rds of 15 squats/10 sec handstand hold
Clean/OHS work with PVC
WOD:
AMRAP in 10 Min of
7 cleans
7 OHS
200m Run
Scaling options were 95#, 65#, 45#, or Med ball and PVC.
CFQ 1-26-2010
Warm up:
Smokestack Run
3 rds of 10 Pass throughs, 10 OHS
Front Squat/Thruster work w/PVC
WOD:
5 rounds for time of
Row 500m
135# thruster 7 reps
Smokestack Run
3 rds of 10 Pass throughs, 10 OHS
Front Squat/Thruster work w/PVC
WOD:
5 rounds for time of
Row 500m
135# thruster 7 reps
CFQ 1-25-2010
Warm up:
Dynamic Stretching
Deadlift work with PVC
WOD:
15 DL 225#
50 pull ups
12 DL
40 Pull ups
9 DL
30 PU
6 DL
20 PU
3 DL
10 PU
Rough on the hands to say the least!
Dynamic Stretching
Deadlift work with PVC
WOD:
15 DL 225#
50 pull ups
12 DL
40 Pull ups
9 DL
30 PU
6 DL
20 PU
3 DL
10 PU
Rough on the hands to say the least!
CFQ 1-21-2010
Warm up:
Smokestack Run
3 rds of Cindy
WOD:
100 Burpees Pull ups
Scaling options were reduce reps or do 10 rds of 10 burpees/5 pull up progressions.
Smokestack Run
3 rds of Cindy
WOD:
100 Burpees Pull ups
Scaling options were reduce reps or do 10 rds of 10 burpees/5 pull up progressions.
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