CrossFit Tribe

Strength:  Deadlift 3×3

Metcon:  21-18-15-12-9-6-3

Sumo Deadlift High Pulls (75/45)

Push Jerk

I am the greatest, I said that even before I knew I was.
Muhammad Ali

Hey TRIBERS!-

If you are participating in the 60 Day Fitness Challenge and were unable to make Tribe Wars you may  complete the individual WOD  any day this week in a trainer’s presence. Remember, the challenge is based off of nutrition AND performance. At the end of the 60 days we will attack the Tribe Wars WOD one more time to see our improvements.  Here is the WOD:

INDIVIDUAL WOD

Against a 7 minute running clock, complete the following:

Competition Group:

21-15-9

Power Cleans 135/85

Pushups

Social Group:

15-12-9

Power Cleans 115/75

Pushups

Once each athlete has completed  all reps, the remainder of the 7 minutes will be used to to complete AMRAP Front Squats with the same weight used for power cleans.  The Male and Female Individuals from both the Competition and Social categories with the most reps of front squats at the end of 7 minutes will be the winners.

Strength:  Press 3×5

Metcon:  “Jackie”

1 Round of:

1000 M Row
50 Thusters (45lbs)
30 Pullups

Buy Out:  Tabata Weighted Planks

How is your 60 Day Challenge going? What are some obstacles you are coming across… fitness or nutrition wise?

THANKS TO EVERYONE WHO CAME OUT FOR TRIBE WARS!!!!

Remember: We will be doing the individual WOD again at the end of October to close our our 60 Day Challenge. If you couldn’t make it to Tribe Wars and would like to do the WOD so to measure your performance at the end of the Challenge, just send us an email and we can set it up!

Strength: Weighted Pullups 5×1

Metcon: AMRAP 10 Minutes

10 Pullups
10 Burpees

Buyout: Tabata Row

MEET AT THE TRACK 1pm!

This years Tribe Wars will consist of two workouts.  The first will be a male/female team wod and the second will be an individual wod.  There will be two athlete categories for members to compete in, Competition and Social.  All members will choose which category they wish to compete in before the days events.  This will offer members the opportunity to compete with a partner of comparable fitness levels.  Once athletes have selected which category they will compete in, names will be drawn from a hat to decide teammates.

TEAM WOD

400 M Run (Athletes may not begin 1st station until both members have completed the run)

25   Box Jumps – 20″

25 DB Squat Cleans 45/25

25 Double Unders

25 Pushups

25 Situps

30 M Walking Lunge

Teams from both the Competiton and Social categories with the fastest times will be the winner. 

INDIVIDUAL WOD

Against a 7 minute running clock, complete the following:

Competition Group:

21-15-9

Power Cleans 135/85

Pushups

Social Group:

15-12-9

Power Cleans 115/75

Pushups

Once each athlete has completed  all reps, the remainder of the 7 minutes will be used to to complete AMRAP Front Squats with the same weight used for power cleans.  The Male and Female Individuals from both the Competition and Social categories with the most reps of front squats at the end of 7 minutes will be the winners.

Teams of 2 complete the following:

50 Steps Walking Lunge

40 Pullups

50 Box Jumps

40 DU’s

50 Ring Dips (Sub Pushups)

40 T2B (Sub K2E/Knee Tucks)

50 KB Swings (2/1.5 pood)

40 Situps

50 Hang Squat Cleans (45/25)

40 Wallballs

50 Steps Walking Lunge

TOMORROW IS TRIBE WARS! SIGN UP!

Skill:  Kipping Pullups

Metcon:  5 Rds for time:

10 ManMakers (35/20lb Dumbbells)

10 Pullups

Skill:  Pose Running

Metcon:  3 Rds for time:

400M Run

12 OH Squats (115/85)

24 Double Unders

Buy Out:  4 rds of Tabat;a KB swings (Go Heavy)

SCHEDULING NOTE: The gymnastics class has been moved to 630pm on Thursday. Alyson will be teaching the beginners class at 530pm and Lee Knight will be teaching the intermediate class at 530pm.

Skill:  Rowing

Metcon:  (275/185 on the Dead’s)

Row 500M

15 Deadlifts/15 Pushups

Row 500M

12 Deadlifts/12 Pushups

Row 500M

9 Deadlifts/9 Pushups

Where is your favorite fresh veggies & fruit spot?

Butterfly Pullups from Patrick Cummings on Vimeo.

Skill:  Single Leg Squats

Metcon:  “Mary” 20 Min Amrap

5 HSPU’s

10 Single Leg Squats (Alternate Legs)

15 Pullups

DAY 2 Recipe :Butternut Squash Soup!

Don’t forget to email us your recipes & photos!

“Strong people are harder to kill than weak people, and are more useful in general.”
– Mark Rippetoe