CrossFit Tribe

WORKOUT OF THE DAY

Tuesday 11/1

Felix with a little chest to bar Fran!

Strength:  Push Press 1-1-1-1-1 @ 85%

Metcon – For Time and Reps:

RX’d – 2 Mile Run

Scaled – 1 Mile Run

5 Minute Rest

AMRAP in 2 Minutes: Deadlifts @ 60% of 1RM

Wednesday 11/2 WOD:

Metcon –  ”Mary”

20 Minute AMRAP:

5 HSPU’s
10 Pistols
15 Pull-ups

Monday 10/31

HAPPY HALLOWEEN!!!

Tribe Halloween WOD

Strength:  Power Clean – 1 rep on the minute for ten minutes @ 80%.

Metcon – 3 Rounds For Time:

200m Run
15 Goblet Squats (70/53)
5 Muscleups

EC:  Tabata Situps

Tuesday 11/1 WOD:

Strength:  Push Press 1-1-1-1-1 @ 85%

Metcon – For Time and Reps:

RX’d – 2 Mile Run
Scaled – 1 Mile Run

5 Minute Rest

AMRAP in 2 Minutes: Deadlifts @ 60% of 1RM


Saturday 10/29

This is what you'll feel like after todays WOD!

Saturday 10/29 WOD:

HALLOWEEN WOD!  Bring your costumes and any food or drinks you’d like to share!

Friday 10/28

I am CROSSFIT TRIBE...

Strength:  Jerk 1-1-1-1-1 @ 85%

Metcon – 5 Rounds of:

5 Barbell Complex’s -
Deadlift
Power Clean
Thruster

*Choose load for each round, try to increase every round.  Rest no more than 2 minutes between rounds.  Once the complex starts, the barbell may not rest on the ground until all 5 complex’s are completed.

Saturday 10/29 WOD:

HALLOWEEN WOD!  Bring your costumes and any food or drinks you’d like to share!

Thursday 10/27

Poor OH squat position: Shoulders internally rotated

Good OH squat position: Armpits showing, weight stacks the bones

Strength:  Overhead Squat 8-6-4-2

Metcon - For Time:

21-15-9
Burpees
KB Swings (53/35)

*200m run after 21/15/9

EC:  3×20 Good Mornings (45lb bar)

Friday 10/28 WOD:

Strength:  Jerk 1-1-1-1-1 @ 85%

Metcon – 5 Rounds of:

5 Barbell Complex’s -
Deadlift
Power Clean
Thruster

*Choose load for each round, try to increase every round.  Rest no more than 2 minutes between rounds.  Once the complex starts, the barbell may not rest on the ground until all 5 complex’s are completed.

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.

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