CrossFit Tribe

WORKOUT OF THE DAY

Apr 27, 2010 90

Tuesday, 4/27

Strength:

Power Snatch  2-2-2

Conditioning:

Max rounds in 20 minutes of:

8 Push ups
8 Power Snatch (95#/65#)
8 Back Squats (same weight used on power snatch)

Apr 25, 2010 104

Monday, 4/26

It’s HERE!  Get some today….

5 rounds of:

Max reps BW Power Clean and Push Press
Max reps pull ups (sub ring rows as needed – no band pull-ups)

Apr 25, 2010 91

Rosemary’s Amazing 6 Month Transformation.

“I would like to say that I have faithfully attended Crossfit 5 times a week since I started, and have been eating mainly Paleo with very few cheats. I have lost 50 pounds of fat and gained a whole Tribe of new and wonderful friends.” -Rosemary

Apr 24, 2010 98

Saturday, 4/24

Tag Team WOD

Team of 2 must complete 100 wall balls and 100 Pushups.  One partner runs 400 meters while the other works on the exercises. When running partner is done he tags his partner out and picks up where his buddy left off.  (must do wall balls before moving on to pushups).

Apr 22, 2010 1

Friday, 4/23

Strength

Power Snatch, 1RM

Conditioning

Max rounds in 4 minutes of:

7 Thrusters (m115#/w75#)
7 ring dips

Rest 2 minutes and repeat totaling 3 cycles.


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What’s That Funky Symbol?

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.

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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.

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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.

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