CrossFit Tribe

Skill Work: Hang Power Cleans (Weighted)

the most incredible Rosemary..It all starts with a 30 Day Paleo Challenge & some CrossFit

Strength: Press 5×2

Metcon - (3) 4 Min Amraps (1 Min rest between Rds)

5 Hang Power Cleans (95/65)

5 Push Press (95/65)

5 Ring Dips

Regardless of differences, we strive shoulder to shoulder… Teamwork can be summed up in five short words:  “We believe in each other.”  ~Author Unknown

Team Track Workout

Teams of 2:

Run 800 M (Both Members)

100 Air Squats

100 Situps

100 Pushups

100 Walkin lunge Steps

Run 800 M (Both Members)

(800m runs both members run at the same time, 4 movements are broken up between members)

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Buy in:  1000 M Row

Metcon – “Lil Mcghee

Amrap 20 Mins:

Deadlifts 5 Reps (225/135)

Pushups 10 Reps

Box Jumps 10 Reps (24″/20″)

Don’t ask yourself what the world needs; ask yourself what makes you come alive.  And then go and do that.  Because what the world needs is people who have come alive.  ~Attributed to Howard Thurman

“Boz Warmup”

Strength - OH Squat (Work up to a heavy Triple)

Metcon – 21-15-9

Overhead Squats (95/65)

Pullups

Never mind searching for who you are.  Search for the person you aspire to be.  ~Robert Brault,

Skill Work – Squat Clean Burg Warmup

Strength - Weighted Pullup 5×3 (Pronated)

Metcon: 5 Rds of -

5 Power Cleans (135/95)

5 Front Squats (135/95)

10 Burpees

Scale down weights as needed to make this a 10-12 minute wod.

Obstacles are those frightful things you see when you take your eyes off your goal.  ~Henry Ford

Metcon – “Kelly”
3 rds of (20 min cap)

400m Run

30 Box Jumps (24″/20″)

30 Wall Ball ( 20/14)

Practice wallball.  Build off of the squat, elbows up in the bottom, drive through the heels, core to extremity – generate power through your body up through the ball, project the ball not just straight up but through your target.

Pain is inevitable.  Suffering is optional.  ~M. Kathleen Casey

Skillwork:  Kettlebell Swing

The Kettlebell Swing from Patrick Cummings on Vimeo.

Strength - Press 5×3

Metcon -  (2) 5 Min Amraps:  (Rest 2 Min between Rds)
4 HSPU’s

8 KB Swings (2/1.5 pood)

12 Toes To Bar

(For HSPU’s scale with AbMats or regular pushups if unable to do HSPU’s/T2B sub K2E or knee tucks)

Our greatest glory is not in never failing, but in rising up every time we fail.  ~Ralph Waldo Emerson

Strength – Bulgarian Split Squat 5×5

Buy-in: 4 rounds of Tabata Squats

Metcon – Go to the track!
8×1min On, 1 min Off – Hold distances as consistent as possible each round

Buy-out: 4 rounds of Tabata Squats

A hero is no braver than an ordinary man, but he is braver five minutes longer.  ~Ralph Waldo Emerson

Team Track Workout!

Teams of 3 must complete the following in order (only one person can be working at a time):
100 Air Squats
100 KB swings (53/35)
50 Tuck Jumps (Knees-to-Chest)
50 Burpees
10 100m Sprints

A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.