Feb 5, 2012 0
Jeff and Rachel, partner sit-ups.
Strength: Clean and Jerk – Build up to a peak set of 1
Metcon – For Time:
50 Double Unders
10 KB Swings (53/35)
40 Double Unders
20 KB Swings (53/35)
30 Double Unders
30 KB Swings (53/35)
20 Double Unders
40 KB Swings (53/35)
EC: Tabata Candle Sticks
Tuesday 2/7 WOD:
Strength: Barbell Rows 6×2
Metcon – AMRAP 12 Minutes:
5 Ring Pushups
5 Hang Power Snatch (115/75)
1 Rope Climb
EC: 3×20 Good Mornings (45)
Feb 4, 2012 0
John Crowe working his weaknesses, getting ready to take a run at the Crossfit Open!
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Snatch
Make up any WOD missed during the week or suggested WOD:
Metcon – 30 Minute AMRAP:
3 Squat Clean to Overhead (135/95)
6 Knees to Elbows
100m Sprint (Dumpster and back)
:45 rest after each round
Monday 2/6 WOD:
Strength: Clean and Jerk – Work up to a peak set of 1
Metcon – For Time:
50 Double Unders
10 KB Swings (53/35)
40 Double Unders
20 KB Swings (53/35)
30 Double Unders
30 KB Swings (53/35)
20 Double Unders
40 KB Swings (53/35)
Feb 3, 2012 0
Sean M and RIch killing the pushups.
Metcon: ”Fran”
21-15-9
Thrusters (95/65)
Pullups
*Scales: DB Thrusters/Ring Rows
Sunday 2/5 WOD:
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Snatch
Make up any WOD missed during the week or suggested WOD:
Feb 2, 2012 0
Lots of camaraderie and high energy going on at Crossfit Tribe. If you want more, join in on the fun in the 2012 Crossfit Open!
Strength: Power Snatch 8×3 @ 65%
Metcon:
3 Minute AMRAP:
Max L-Sit Hold
100m Sprint
then
3 Minute AMRAP:
Max rep Turkish Get-Ups (53/35)
then
3 Minute AMRAP:
30 second Handstand Hold (or max if less than 30 seconds)
5 Burpees
*1 minute rest between each AMRAP
Saturday 2/4 WOD:
Metcon: ”Fran”
21-15-9
Thrusters (95/65)
Pullups
*Scales: DB Thrusters/Ring Rows
Feb 1, 2012 0
Teresa D is one strong lady!
Strength: Box Squats 8×2 @ 70%
Metcon – 5 Rounds For Time:
3 Muscle-ups
12 SDHP (95/65)
EC: 500m Row
Friday 2/3 WOD:
Strength: Power Snatch 8×3 @ 65%
Metcon:
3 Minute AMRAP:
Max L-Sit Hold
100m Sprint
then
3 Minute AMRAP:
Max rep Turkish Get-Ups (53/35)
then
3 Minute AMRAP:
30 second Handstand Hold (or max if less than 30 seconds)
5 Burpees
*1 minute rest between each AMRAP
Jan 31, 2012 0
Everybody jump!
Skillwork: Pistols
Metcon - AMRAP 15 Minutes:
7 pushups at the top of each minute
Max rep power cleans for remainder of minute (165/110)
Thursday 2/2 WOD:
Strength: Box Squats 8×2 @ 70%
Metcon – 5 Rounds For Time:
3 Muscle-ups
12 SDHP (95/65)
EC: 500m Row
Jan 30, 2012 0
Ann crushing an RX'd "Diane"
Strength: Snatch Grip Deadlift 2-2-2-2-2-2
Metcon – For Time:
10 Manmakers (45/25)
20 Pistols
30 Wallballs (20/14)
40 KB Swings (53/35)
50 Double Unders
EC: Tabata Hollow Rock
Wednesday 2/1 WOD:
Skillwork: Pistols
Metcon - AMRAP 15 Minutes:
7 pushups at the top of each minute
max rep power cleans for remainder of minute (165/110)
Jan 29, 2012 0
6am crew just hangin' around.
Strength: Handstand Pushup – 1 rep on the minute for 8 minutes (highest level of difficulty)
Metcon – 10 minute AMRAP:
3 Front Squats (185/115)
10 Box Jumps (24/20)
EC: 3 x max rep deadhang pullups, 1 minute rest after each completed set.
Tuesday 1/31 WOD:
Strength: Snatch Grip Deadlift 2-2-2-2-2-2
Metcon – For Time:
10 Manmakers (45/25)
20 Pistols
30 Wallballs
40 KB Swings (53/35)
50 Double Unders
EC: Tabata Hollow Rock
Jan 28, 2012 0
Megan killin' it!
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Clean and Jerk
Make up any WOD missed during the week or suggested WOD:
3 Rounds For Time:
Row 100m
rest
Row 250m
rest
Row 500m
rest
or
Run 100m
rest
Run 200m
rest
Run 400m
rest
*Rest time is equal to time taken to row or run each interval.
Jan 27, 2012 0
6am crew getting bigger and better each week, who's next to join the fun?
Metcon: ”Tabata This”
Tabata Row
Tabata Squat
Tabata Pull-up
Tabata Sit-up
Tabata Push Up
*6 rounds at each station with 1 minute rest after each movement. Score for each movement is lowest amount of reps in any round.
*Scales – Ring Rows/Box Push-ups
Sunday 1/29 WOD:
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Clean and Jerk
Make up any WOD missed during the week or suggested WOD:
3 Rounds For Time:
Row 100m
rest
Row 250m
rest
Row 500m
rest
or
Run 100m
rest
Run 200m
rest
Run 400m
rest
*Rest time is equal to time taken to row or run each interval.
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.
