Deadlift 5 RM (add 10 lbs) Strict Pull Ups 3 x max reps
Complete 5 rounds of the following: 3 Clean Pulls 3 Power Cleans 3 Push Jerks 3 Good Mornings *Move up each, set to the heaviest set possible *Rest 2-3 minutes between rounds
2013 09 09
Press 3x5 (add 2.5 lbs)
Complete 5 rounds: 3 Squats (add 2.5 lbs to last thursday's 3x5 Squat) 5 Box Jumps 32" *Rest 3-5 minutes beween rounds
2013 09 08
2013 09 08
Power Clean 5x3 (add 2.5 lbs to last workout)
Complete 9 rounds for time of: 5 DB Thrusters 50 lbs 5 Strict Chin Ups 5 Burpees
2013 09 05
Thoughts on the logo? A slightly different spin on the Power Athlete Logo
Squat 3x5 (add 5 lbs) Bench 3x5 (add 2.5 lbs)
Complete 6 rounds: Max Rep Plyo Push Ups 20 yard Shuttle Run *Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate. *Rest as needed between efforts.
2013 09 04
I always love looking at Hook Grip's photos. This is a photo of Cortney Batchelor. Its always amazing to see how the best are able to maintain their posture and position through out the lift with such heavy loads. She stays over the bar until the very last minute, reaches full extension, and maintains the upright chest in the catch. For weightlifters it is a thing of beauty.
Deadlift 5 RM (add 10 lbs) Supine Ring Rows 3 x 20
Find: 3 RM Box Jump then... As many rounds as possible in 8 minutes of: 5 Power Cleans to Push Press 155 lbs 5 Ring Dips
Story about one of Crossfit Football's Hero WOD "Kalsu" The Death of Bob Kalsu
2013 09 02
2013 09 02
Strict Chin Ups 3 x max reps (3 min rest)
On the Minute Complete 2 Power Cleans & 10 Double Unders on the minute for 15 minutes. *Go as heavy as possible on power cleans
2013 08 29
Squat 3x5 (add 5 lbs) Bench 3x5 (add 2.5 lbs)
As many rounds as possible in 10 minutes: Sprint 100 yards 15 Hollow Rocks
2013 08 29
Robb diving into the pool for the swimming WOD at the "Ray Ray Haters" Comp
Deadlift 5 RM (add 10 lbs to last workout) Hand Stand Holds 3 x max time (2 min rest)
Complete 5 rounds: Each round lasts 2 minutes. During the round complete: 4 Power Cleans - 185 lbs / 125 lbs Max Rep Ball Slams 40 lbs *Rest 60 seconds between rounds
2013 08 26
