CrossFit Tribe

WORKOUT OF THE DAY

Wednesday, 12/1

Skill work: Kettlebell Swing (spend a good 20 minutes teaching and practicing the swing

Complete 3 rounds NOT FOR TIME:

10 KB Swings – 2 pood/1 pood

25 yard One Arm Farmer Walk with KB in rack position – right

10 KB Swings – 2 pood/1 pood

25 yard One Arm Farmer Walk with KB in rack position – left

*rest 45 seconds between rounds

**Olympic Weightlifting class at 530pm. Snatch work.

Tuesday, 11/30

Skill work:  Power Clean (spend a good 20 minutes teaching and reviewing the push jerk)

Power Clean 2-2-2-2 (don’t go higher than 85% of 1RM)

Then….

18-15-12-9-6-3  NOT FOR TIME:

Ring rows

Box Jumps

TOUGH MUDDER!

So, it’s official! Tribe has setup a team of 11-20 people for the Tough Mudder on SATURDAY, April 9th!

Team Name: Crossfit Tribe

Password: xfit

Make sure you sign up ASAP as spots are selling fast and we don’t want a repeat of next year!! Don’t be left out!!

Go here to register: http://toughmudder.com/events/pennsylvania/

Monday 11/29

Skill work: Handstand Pushups (spend 20 minutes working on handstand pushups with band or abmats or paralllet bars. Beginners can do pushups from floor or band)

21-15-9  NOT FOR TIME:

SNATCH grip Deadlifts  (225/135)

Handstand Pushups

Sunday, 11/27

Seated Press, 1 RM

50 Strict Abmat situps (keep butt on floor to isolate abs)

Complete as many rounds as possible in 10 minutes of:
20 second Handstand hold
20 second Squat hold
20 second L-sit hold (from pullup bar)
20 second Chin over bar hold

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.

CrossFit Journal: The Performance-Based Lifestyle Resource