CrossFit Queen Anne

"Meg"

10 Burpees

20 Pull-ups

30 Box Jumps

40 Dumbell Power Clean and Jerks

50 Squats

40 Dumbell Power Clean and Jerks

30 Box Jumps

20 Pull-ups

10 Burpees

"Kipping" by Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]

Happy Belated Birthday Meg!

Thruster: 1-1-1-1-1 reps:

21-15-9 reps for time of:

Dumbell Sumo Deadlift-High pull

Dips

Post loads and times to comments.

2009 CrossFit Games, "Sweet 16" - video [wmv] [mov]

Dave chest to bar pull-ups

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

"Randy" by LAPD SWAT - video [wmv] [mov]

Rest Day

What About Abs? ...[wmv][mov]

21-18-15-12-9-6-3 reps for time of:

95 Pound Power Clean

Burpee

95 Pound Push Jerk

Chris Spealer: Quest for 100 Pull-ups, CrossFit Journal Preview - video [wmv] [mov]

Are you getting enough omega-3's?

Michele and Jay

Weighted Pull-ups: 3-3-2-2-1-1-1

5 rounds for time of:

Dumbell overhead walking lunge, 21 steps

9 Handstand Push-ups

Post weights and time to comments.

CrossFit Alexandria Success Story-Lauren Parker...[wmv][mov]

Dedication, obsession or a little bit of both? Meg forgot her workout clothes but came to class anyway, working out in her work gear! People will make up any excuse to skip the gym, not Meg and not most crossfitters.  What drives you to come in each day? Post thoughts to comments.

"Cindy"

As many rounds in twenty minutes of:

5 Pull-ups

10 Push-ups

15 Squats

Compare to 3.31.09

Midline Stability, Kelly Starrett, Pt I ...[wmv][mov]

Paras=Badass!

"Helen"

3 Rounds for time of:

Run 400m

55# Dumbell Swing, 21 reps

12 Pull-ups

Post time to comments.

Helen: Dutch Lowy & Jessica Langford ...[wmv][mov]

Dave's battle scars!

Rest Day

Or work on snatch technique.

Happy 4th of July weekend!

Mike Burgener Teaches Pat the Snatch Ia ...[wmv][mov]
Mike Burgener Teaches Pat the Snatch Ib ...[wmv][mov]
Mike Burgener Teaches Pat the Snatch II ...[wmv][mov]

Welcome Minh-Hai!

For Time:

Dumbell Snatch right arm, 21 reps

21 Dumbell Swings

Dumbell Snatch left arm, 21 reps

21 Dumbell Swings

Dumbell Snatch right arm, 15 reps

15 Dumbell Swings

Dumbell Snatch left arm, 15 reps

15 Dumbell Swings

Dumbell Snatch right arm, 9 reps

9 Dumbell Swings

Dumbell Snatch left arm, 9 reps

9 Dumbell Swings

Post time and weights used to comments.