CrossFit Tribe

WORKOUT OF THE DAY

Wednesday 9/1

Strength:  Deadlift 3×3

Metcon:  21-18-15-12-9-6-3

Sumo Deadlift High Pulls (75/45)

Push Jerk

I am the greatest, I said that even before I knew I was.
Muhammad Ali

60 Day Challenge WOD

Hey TRIBERS!-

If you are participating in the 60 Day Fitness Challenge and were unable to make Tribe Wars you may  complete the individual WOD  any day this week in a trainer’s presence. Remember, the challenge is based off of nutrition AND performance. At the end of the 60 days we will attack the Tribe Wars WOD one more time to see our improvements.  Here is the WOD:

INDIVIDUAL WOD

Against a 7 minute running clock, complete the following:

Competition Group:

21-15-9

Power Cleans 135/85

Pushups

Social Group:

15-12-9

Power Cleans 115/75

Pushups

Once each athlete has completed  all reps, the remainder of the 7 minutes will be used to to complete AMRAP Front Squats with the same weight used for power cleans.  The Male and Female Individuals from both the Competition and Social categories with the most reps of front squats at the end of 7 minutes will be the winners.

Tuesday, 8/31

Strength:  Press 3×5

Metcon:  “Jackie”

1 Round of:

1000 M Row
50 Thusters (45lbs)
30 Pullups

Buy Out:  Tabata Weighted Planks

How is your 60 Day Challenge going? What are some obstacles you are coming across… fitness or nutrition wise?

Monday 8/30

THANKS TO EVERYONE WHO CAME OUT FOR TRIBE WARS!!!!

Remember: We will be doing the individual WOD again at the end of October to close our our 60 Day Challenge. If you couldn’t make it to Tribe Wars and would like to do the WOD so to measure your performance at the end of the Challenge, just send us an email and we can set it up!

Strength: Weighted Pullups 5×1

Metcon: AMRAP 10 Minutes

10 Pullups
10 Burpees

Buyout: Tabata Row

Sunday, 8/29 TRIBE WARS!

MEET AT THE TRACK 1pm!

This years Tribe Wars will consist of two workouts.  The first will be a male/female team wod and the second will be an individual wod.  There will be two athlete categories for members to compete in, Competition and Social.  All members will choose which category they wish to compete in before the days events.  This will offer members the opportunity to compete with a partner of comparable fitness levels.  Once athletes have selected which category they will compete in, names will be drawn from a hat to decide teammates.

TEAM WOD

400 M Run (Athletes may not begin 1st station until both members have completed the run)

25   Box Jumps – 20″

25 DB Squat Cleans 45/25

25 Double Unders

25 Pushups

25 Situps

30 M Walking Lunge

Teams from both the Competiton and Social categories with the fastest times will be the winner. 

INDIVIDUAL WOD

Against a 7 minute running clock, complete the following:

Competition Group:

21-15-9

Power Cleans 135/85

Pushups

Social Group:

15-12-9

Power Cleans 115/75

Pushups

Once each athlete has completed  all reps, the remainder of the 7 minutes will be used to to complete AMRAP Front Squats with the same weight used for power cleans.  The Male and Female Individuals from both the Competition and Social categories with the most reps of front squats at the end of 7 minutes will be the winners.

Balanced Bites Nutrition Guide Widget
Steve's PaleoGoods

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.

Mobility WOD

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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