While one person rows 500m complete AMRAP of one of the five movements. The madness ends when everyone has rowed at least one 500m.
Sumo Deadlift High Pull (55lbs. for ladies, 75lbs. for guys) Box Jump Push Press (45lbs. for ladies, 75lbs. for guys) Wall Ball (10lb. ball for ladies, 18lb. for guys) Burpees Somewhere in the middle of this Alyson managed to row a 2:09 500m. That’s FLYING. Er, swimming? Here she is looking just a tad bit spent…but happy (take note, all you fearful newbies!)
SOME THINGS I WANT TO SAY:
1. Come to Open Gym tomorrow from 12-5p!
2. Order your Crossfit Tribe sweatshirt for $25 ASAP. Email us at crossfittribe@gmail.com to place an order and bring in your money the next time. Or just shoot us a text or voicemail!
3. If you haven’t put your name up on the board for rock climbing next weekend (Nov 22, meet at the gym by 9am – climb till 1p, pay $15)…PLEASE SIGN UP!
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. There are 3 rounds.
Officially, the stations are:
Wall-ball: � 18lb ball, 14lb. for women, 10 ft target. (Reps) Sumo deadlift high-pull: 75lbs. for men, 55lbs. for women (Reps) Box Jump: �18″� box (Reps) Push-press: 75lbs. for men, 55lbs. for women (Reps) Row: (Calories)
The clock does not reset or stop between exercises. On call of �rotate�, the athlete/s must move to next station immediately for good score. One point is given for each rep or calorie.
Adam got in a high quality warmup before completing a lightning fast “Josh” (6:54 with kipped pullups and 95lbs.)
Bruiser is Mike’s oh-so-fit miniature bull terrier.
I can tell Bruiser’s really into myofascial release.
I’m not sure if this moment of ooey-gooey love helped Sam’s Deadlift or not.
Denise’s Dad is Crossfitting! If you’ve got a parent or friend that you think could appreciate the good stuff you’ve received from the Tribe, please let us know! We’ve decided to include a session especially devoted to these folks every Thursday at 3:30p.
Today’s 3:30p WOD:
AMRAP in 1 minute of each movement:
Squat Jumping Ring Pullup Medball Thruster 20m Farmer’s Walk
REST as needed and follow with one more effort toward completing just as many reps as you did in each movement above without stopping.
Dennis completed all his movements and added only 40s to his overall time!
It’s the little things that matter: Tracy and Alyson review good clean technique with the help of Steve before attempting to clean with loads.
Squat Clean
5-4-3-2-1-1-1-1
L-Sit Hold Practice off of Parallettes
Alyson squat cleaned 105 twice. She is now officially scarily good at Crossfit.
Er, why aren’t you signed up to come rock climbing?Cost will be $15 per person to climb for many, many hours and we will be going to McCrossen’s during the evening hours to visit RACHEL who works there (in Tabata intervals, of course).
AND – expect to hear from us about Crossfit Tribe sweatshirts. We’re ordering some to be delivered within 2 weeks. They’ll be $25 each and worth their weight in gold. People will bow at your feet upon your sporting of them, I promise. They may even rip them off your backs due to innate primal urges for awesomeness. I even heard Barack Obama wants one!
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.
Balanced Bites Nutrition Guide
Skintervention Purely Paleo Skincare
Mobility WOD
Weekly Endurance Wod’s
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.
