*Split reps as needed between teammates to complete WOD as quickly as possible. Keep transitions quick and switch positions frequently before fatiguing.
Sunday 5/13 WOD:
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Snatch
Make up any WOD missed during the week or suggested WOD:
*Split reps as needed between teammates to complete WOD as quickly as possible. Keep transitions quick and switch positions frequently before fatiguing.
*20 Minute Cap – Barbell will start from the ground and must be brought up to back squat/front squat/overhead squat position. Attempt to use the same weight on all squats…if load is too heavy for overhead squats, load up barbell so that weight can be stripped down for overhead squat portion i.e. 35/10# plates on bar to create 135# for BS/FS and strip down to 115# for OHS…
Jules pushing Jeff D to the finish on the 750m row, love it!
Strength: Jerk 1-1-1-1
Metcon - AMRAP 8 Minutes:
7 SDHP (75/55)
7 Box Jumps (24/20)
Followed By: 6 Rope Climbs For Time – 2 Minute Cap
Wednesday 5/9 WOD:
Metcon – For Time:
30 Back Squats (135/95) 20 Pullups 10 HSPU’s
20 Front Squats (135/95) 20 Pullups 10 HSPU’s
10 Overhead Squats (135/95) 20 Pullups 10 HSPU’s
*20 Minute Cap – Barbell will start from the ground and must be brought up to back squat/front squat/overhead squat position. Attempt to use the same weight on all squats…if load is too heavy for overhead squats, load up barbell so that weight can be stripped down for overhead squat portion i.e. 35/10# plates on bar to create 135# for BS/FS and strip down to 115# for OHS…
*Rotate after completion of each 500m Row. Teams should be all male/all female if possible with athletes using same weights and box height.
Cinco De Mayo/Derby Day Party Today at 3pm!!!
Come on out and join us at John Crowe’s place for some good old fashioned fun. We’ll eat and drink well after some good training in the morning. Hope to see everyone there! Johns address is 20 Lafayette Avenue, Haddonfield, New Jersey.
Sunday 5/6 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:
Tony H. jumping right in and crushing it, pushing everyone along the way!
Strength: Clean – 2 reps on the minute for 6 minutes @ 70%
Metcon – 5 Rounds For Time:
9 Touch and Go Deadlifts (155/105)
6 Hang Power Cleans (155/105)
3 Front Squats (155/105)
*Rest only as long as needed between rounds. The bar may not rest on the ground at any time during a round. 5 burpee penalty for each time the bar hits the ground during any round. Complete burpee penalty as soon as WOD is completed.
Saturday 5/5 WOD:
Metcon – “4 Person Team WOD”
Row a combined total of 4000 Meters in 500m Intervals…
*Add depth to HSPU or do Ring HSPU if possible. If WOD is completed in sub 10 minutes continue to complete AMRAP in 10 Minutes.
Followed by: Tabata Weighted Planks (45/25)
Friday 5/4 WOD:
Strength: Clean – 2 reps on the minute for 6 minutes @ 70%
Metcon – 5 Rounds For Time:
9 Touch and Go Deadlifts (155/105)
6 Hang Power Cleans (155/105)
3 Front Squats (155/105)
*Rest only as long as needed between rounds. The bar may not rest on the ground at any time during a round. 5 burpee penalty for each time the bar hits the ground during any round. Complete burpee penalty as soon as WOD is completed.
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.
Steve’s Club
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.
