Jan 31, 2011 10
Back Squat, 8×2 (60% of 1RM)
10 minute AMRAP:
10 Pushups
25 Double Unders
10 KB Swings (70/50)
Aux: Handstand work
Adv: 3 attempts max rep HSPU
Check out the link below for some Westside Barbell Dynamic Squats!!! This is why we do what we do people!!
CFJ_DynamicDay1.wmv?e=1296536259&h=e82d05a72dd1a2bb7c98f016d78b8a34
Jan 31, 2011 5
Press – 3×3
8 Min AMRAP:
15 Box Jumps
7 Pullups
Aux: 20 Hollow Rocks
Adv: 3 Rounds: AMRAP 1 Minute Squat Clean (60% of 1RM) 1 Min Rest
Big thanks to Crossfit Tribe for an amazing weekend. We kicked it off with a huge Friday night throwdown. For everyone that came out we had tons of fun and hope you enjoyed it, we plan to do this on a regular basis.
Yesterday, Tribe competed against Crossfit OTG in a head to head competition. The Tribe team was selected in order to put the best team possible for the challenge. We encourage all members to compete in future events. All future events will be posted on the whiteboard as well as the “Events” section on the Crossfit Tribe page.
Jan 29, 2011 2
Jan 28, 2011 Comments Off
“Double Trouble” (Teams of 3)
15 minute AMRAP:
Each athlete completes as many reps as possible in 1 minute and moves to next station:
Wall Balls (20/14)
Russian KB swings (53/35)
Lunges (Total Steps)
Thanks to everyone for coming out to the Tribe Throwdown tonight. We hope everyone had a great time. If you missed it tonight, not to worry, we will be holding these regularly!!
Jan 27, 2011 Comments Off
Front Squats 2-2-2-2-2
10 min AMRAP:
25 Double Unders
7 Power Cleans (50% of 1RM Power Clean)
Extra Credit: Spend a solid 10 minutes working on your weakness.
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.
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.
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.
