2011 February 13 Archive - CrossFit Tribe

WORKOUT OF THE DAY

Feb 13, 2011 1

Monday 2/14

♥ Happy Valentines Day ♥

Spend 15 Minutes on HSPU skill work.

Squat Clean 6×2 @ 50%

Roses are red, violets are blue, Crossfit Tribe this WOD is for you!

Partner Wod:

400M Run (As a Team)
50 Wallballs (20/14)
75 KB Swings (53/35)
100 Air Squats
50 Knees to Elbows
50 Pushups

Each partner must share the work load and complete a portion of the below while the other partner continually holds a bumper plate (45/25) over head. If the bumper plate touches the ground at any time, each partner must complete 5 burpees. The bumper plate cannot rest on any object or body part, it must be held over head.

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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.

Steve’s Club

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.

Balanced Bites Nutrition Guide

Skintervention Purely Paleo Skincare

Mobility WOD

Weekly Endurance Wod’s

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.