Feb 12, 2012 0
Steve getting down with some prowler pushes, get some!!
Strength: Overhead Squat 3-3-3-3-3
Metcon: “Annie”
50-40-30-20-10
Double Unders
Sit-ups
EC: 3 x max rep pull-ups
Tuesday 2/14 WOD:
Strength: Deadlift – 2 reps at the top of the 2nd minute for 8 minutes @ 85% (5 total sets)
Metcon – 3 Rounds For Time:
400m Run
7 Ring Dips
12 KB Swings (70/53)
EC: Tabata Hollow Rock
Feb 11, 2012 1
1st Oly meet in the books!
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Clean & Jerk
Make up any WOD missed during the week or suggested WOD:
For Time:
400m Run
10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95)
Pullups
400m Run
50 Wallballs (20/14)
Monday 2/13 WOD:
Strength: Overhead Squat 3-3-3-3-3
Metcon: “Annie”
50-40-30-20-10
Double Unders
Sit-ups
EC: 3 x max rep pull-ups
Feb 10, 2012 0
Lee is ready for the Crossfit Open! 21 members signed up, join the party!
Metcon – 3 Person Team WOD:
AMRAP 15 Minutes:
200m Run
Max Rep Deadlifts (155/105)
Max Rep Wall Touch (From Plank)
Each teammate starts at one of the three stations and rotates when person returns from 200m run. Score is combined total of all partners reps.
*Scales: KB Deadlifts/Plank Hold
Sunday 2/12 WOD:
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Clean & Jerk
Make up any WOD missed during the week or suggested WOD:
For Time:
400m Run
10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95)
Pullups
400m Run
50 Wallballs (20/14)
Feb 9, 2012 0
Ray hitting Diane RX'd and kipping some HSPU's
Strength: Back Squat 3×3
Metcon – 3 Rounds For Time:
250m Row
10 DB Push Press (45/25)
5 Muscle-Ups
EC: Tabata Sit-ups
Saturday 2/11 WOD:
Metcon – 3 Person Team WOD:
AMRAP 15 Minutes:
200m Run
Max Rep Deadlifts (155/105)
Max Rep Wall Touch (From Plank)
Each teammate starts at one of the three stations and rotates when person returns from 200m run. Score is combined total of all partners reps.
*Scales: KB Deadlifts/Plank Hold
Feb 8, 2012 Comments Off
Melinda stopping by for a quick WOD at Crossfit Tribe!
Strength: Press – 3 reps on the minute for 8 minutes (choose load)
Metcon – For Time:
5 Knees to Elbows
5 Box Jumps
10 Knees to Elbows
10 Box Jumps
15 Knees to Elbows
15 Box Jumps
15 Thrusters (135/95)
15 Knees to Elbows
15 Box Jumps
10 Knees to Elbows
10 Box Jumps
5 Knees to Elbows
5 Box Jumps
Friday 2/10 WOD:
Strength: Back Squat 3×3
Metcon – 3 Rounds For Time:
250m Row
10 DB Push Press (45/25)
5 Muscle-Ups
EC: Tabata Sit-ups
Feb 7, 2012 Comments Off
Another amazing transformation at Crossfit Tribe. Keep up the solid work Abby!
Skillwork: Handstand Pushup
Metcon - Seven Rounds For Time:
7 Front Squats (165/110)
7 C2B Pullups
5 Minute Rest
AMRAP 3 Minutes: Burpees
Thursday 2/9 WOD:
Strength: Press – 3 reps on the minute for 8 minutes (choose load)
Metcon – For Time:
5 Knees to Elbows
5 Box Jumps
10 Knees to Elbows
10 Box Jumps
15 Knees to Elbows
15 Box Jumps
15 Thrusters (135/95)
15 Knees to Elbows
15 Box Jumps
10 Knees to Elbows
10 Box Jumps
5 Knees to Elbows
5 Box Jumps
Feb 6, 2012 Comments Off
Nice handstands ladies!
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)
Wednesday 2/8 WOD:
Skillwork: Handstand Pushup
Metcon - Seven Rounds For Time:
7 Front Squats (165/110)
7 C2B Pullups
5 Minute Rest
AMRAP 3 Minutes: Burpees
Feb 5, 2012 Comments Off
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 Comments Off
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 Comments Off
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:
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.
