CrossFit Tribe

“Jack”

Complete as many rounds as possible in 20 minutes of:

115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Overhead Squat – Establish a 1RM

Metcon – AMRAP 5mins of Overhead Squats (95/65 or 65% of 1RM)
After the first 7 OHS perform 1 burpee…2 burpees after the next 7…3 burpees after the next 7….and so on until time has expried.

Buyout – 4×100m sprints (rest 1 minute between efforts)

“Follow your inner moonlight; don’t hide the madness.”- Allen Ginsberg

Who was Allen Ginsberg? Check him OUT

Listen to some of his work HERE

Skill Work – Kipping Pullups
Metcon -
10-9-8-7-6-5-4-3-2-1
Kipping Pullups
Burpees

Buyout – 4×100m rows (rest 1 minute between efforts)

“Success is more permanent when you achieve it without destroying your principles.”  ~Walter Cronkite

GET YO SLEEP RIGHT!

Squat Clean – Establish a 1RM

Metcon – AMRAP 7 mins of:
4 Squat Clean & Jerks (135/95)
8 Push-ups

Buyout – 6 rounds of weighted tabata plank holds

“Call it a clan, call it a network, Call it a tribe, call it a family: Whatever you call it, whoever you are, you need one.”

-Jane Howard ….. Who is Jane Howard?

 

Push Press – Establish a 1RM

For time:
Row 250m
5-4-3-2-1 – HSPUs & Muscle-Ups
Row 250m
(10 minute cap)

Buyout – 4 rounds of tabata sprints

Great piece from Austin about paleo substitutes  check it out HERE!

Ingredients: Converting Non-Paleo Recipes

Suggestions for Adapting Recipes:

Milk - nut milk,  coconut milk
Butter - olive oil, bacon grease, coconut oil
Yogurt - coconut milk
Sour cream - chilled coconut milk combined with a few drops of lemon juice
Whip cream - chilled coconut milk flavored with a bit of honey or orange
zest