May 31, 2010 102
MEMBER BOARDS ARE UP...FILL IN YOUR NUMBERS PEOPLE!
Strength:
DEADLIFT 3-3-3-3-3
Metabolic Conditioning:
“Diane”
21-15-9
Deadlift (use approx. 65% of your heaviest set of 3)
Handstand Push-up or if you cannot do hspu, push-ups.
May 31, 2010 97
Our very own, Marcy Rose has qualified for the CrossFit 2010 Games in California! Marcy competed in the first ever Masters division against women across the world!
GO MARCY!!!!
http://scores2010.crossfit.com/scoring/p/106/
May 31, 2010 83
People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf.
-George Orwell
Know anyone who’s served or is serving in the armed forces who you are thankful for? Post thoughts to comments.
Ramos gets after it at the 7am.
Strength:
Push Press
3-3-3-3-3
In between sets perform 4-8 reps of perfect pullups (heavily assist these so they don’t effect your strength sets!)
Metabolic Conditioning:
For time:
Row 1k (note your time!)
50 Burpees
May 29, 2010 82
Strength
Back Squats, 3×5
Conditioning
AMRAP 15 minutes
DB Floor Press, 15 reps
Toes to bar, 15 reps
May 28, 2010 101
On the anatomy of barefoot running…
Teams of 3
100 of each in sequence. Must complete the workouts together as a team before moving on.
Power Cleans (135/95lbs)
Box Jumps (24″/20″)
Sumo-deadlift High-pulls (95/65)
Burpees
400 meter RUN
*if even # of teams then cut down to 66 total # of reps.
May 27, 2010 11
Strength
Power Snatch 3-3-3
Conditioning
Max rounds in 12 mins of:
30 sec L-hang
7 ring dips
15 squats
7 push ups
10 lunges (L+R=1)
May 26, 2010 94
Strength
Thruster 1 rep max
Conditioning
3 Rounds for time of:
50 Double-unders
21 Kettlebell Swings,
12 Pull-ups
May 25, 2010 84
Strength
One leg Romanian Deadlifts with KB 3-3-3 (each leg)
Conditioning
12 minute AMRAP, composed of:
7 Deadlifts (275/185lbs)
7 Handstand Push-ups
14 Box Jumps (24/20″)
May 24, 2010 156
Strength:
Clean and Jerk 10 Minutes to find 3 rep max. 40 seconds on each set.
Conditioning:
Row 500 meters.
Rest 2 minutes.
Row 500 meters.
Rest 2 minutes.
Row 500 minutes.
Score is highest time.
READ FIRST: Endurance WOD's are meant to be a SUPPLEMENT to the daily Crossfit WOD, not a replacement. Endurance WOD's should only be done 3+ hours before/after a traditional Crossfit WOD or on rest days.
This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.
The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.
