CrossFit Queen Anne

Row 1,000m

Rest 3 Minutes

Row 1,000m 

Rest 3 Minutes

Row 1,000m

Record your time for each of the efforts. Post all 3 separate times to comments.

Meg in action!

Deadlift 1-1-1-1-1

AMRAP in 10 min of:

10 Medicine Ball Cleans

10 Burpees

Post loads on deadlifts and rounds on metcon to comments.

Michele the Beast!

"Annie"

For Time:

50-40-30-20-10 rep rounds of:

Double Unders

Sit-ups

Post time to comments.

Annie (Speal)...[wmv][mov]

Gettin' it done!

"Murph"

For Time:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

Partition the pull-ups, push-ups and squats as needed. Start and finish with a mile run. If you've got a 20 pound vest or body armor, wear it.

Post time to comments.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Rest Day 

Take a walk, go on a hike, enjoy a light swim or jog. Get outside and do something you enjoy.  Rest up for tomorrows class, you will need it I promise.  Please try to arrive on time as the workout I have planned may very well take up the full hour.

For time:

Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Bench Press Basic Setup, Mark Rippetoe...[wmv][mov]

www.crossfitendurance.com

Rob, modified Handstand Push-ups.

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or a broomstick as needed and post time and loads to comments.

"Burgeners do Grace" by CrossFit by Overload - video [wmv] [mov]

Hydrating and relaxing post workout!

Squat Clean: 3-3-3-3-3

Post loads to comments.

21-15-9 rep rounds for time of:

Box Jumps

Kettlebell Swings

Sumo Deadlift High-Pull, 75#/55#

Kettlebell swings...[wmv][mov]

Dave working a nice dumbell swing.

Push Jerk: 5-5-5-5-5

Post loads to comments.