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THURSDAY, 09.05.13

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Rough Logo Idea

Thoughts on the logo? A slightly different spin on the Power Athlete Logo

SWOD

Squat 3x5 (add 5 lbs) Bench 3x5 (add 2.5 lbs)

DWOD

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.

TUESDAY, 09.03.13

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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.

SWOD

Deadlift 5 RM (add 10 lbs) Supine Ring Rows 3 x 20

DWOD

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

TUESDAY, 08.27.13

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Robb diving into the pool for the swimming WOD at the "Ray Ray Haters" Comp

SWOD

Deadlift 5 RM (add 10 lbs to last workout) Hand Stand Holds 3 x max time (2 min rest)

DWOD

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