Apr 30, 2011 Comments Off
“Goat Day”
Pick your least favorite movement and complete 2 reps each minute for a total of 10 minutes.
21-15-9
Pick your favorite and least favorite movements. Preferably one barbell, one bodyweight movement.
Apr 29, 2011 Comments Off
Partner WOD:
3 Rounds For Time of:
200m KB Farmer Carry (53/35) Sub Dumbbell’s (45/25)
30 Toes to Bar
30 Box Jumps (24/20)
Members will walk together during the farmers carry trading off with the weight. While one member farmer carries the other must hold a plate overhead. (25/15) One partner working at a time on toes to bar and box jumps after returning from the walk.
Apr 28, 2011 Comments Off
Strength: Power Snatch 8×2 @ 60%
Complete 7 Rounds of:
1 Minute: 15 KB Swings (53/35)
1 Minute: Row Max Distance
Apr 27, 2011 1
Strength: Weighted Pullup 5×3
AMRAP 12 Minutes:
12 Jumping Lunges
6 SDHP (75/55)
3 HSPU’s
EC: Tabata Weighted Plank
Apr 26, 2011 Comments Off
Skill Work: Kipping Pullups
“Games Open WOD #6″
AMRAP 7 Minutes:
3 Thrusters (100/65)
3 CTB Pullups
6 Thrusters
6 CTB Pullups
9 Thrusters
9 CTB Pullups….
Continue to increase rounds by 3 reps each round until 7 minutes has expired.
Anybody have trouble with pullups? Trying to get that first dead hang? Follow the link below for an awesome pullup progression via our friends at Crossfit Virtuosity. This is a great tool to implement in to your training routine.
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.
