Nov 30, 2011 Comments Off
Costa strong, perfect pushups. Elbows back at 90 degrees, hips and chest to deck.
Strength: Power Cleans – 1 Rep on the Minute for 10 minutes @ 80%
Metcon – AMRAP 12 Minutes:
30 Double Unders
20 Walking Lunges
10 Toes to Bar
Friday 12/2 WOD:
Strength/Skillwork: Turkish Get-Up
Metcon – 4 Rounds For Time:
10 Overhead Squats (115/75)
25 Lateral Jumps (Over Bar)
Finish with a rope climb
Nov 29, 2011 Comments Off
Teresa beasting out some ring dips
Metcon – “Heavy Fran”
15-12-9
Thrusters (135/95)
Weighted Pullups (45/25)
Thursday 12/1 WOD:
Strength: Power Cleans – 1 Rep on the Minute for 10 minutes @ 80%
Metcon – AMRAP 12 Minutes:
30 Double Unders
20 Walking Lunges
10 Toes to Bar
Nov 28, 2011 Comments Off
What did you do Thanksgiving morning!?!?
Strength: Push Press 1-1-1-1-1
Metcon – For Time:
750m Row
4 Rounds For Time:
20 Pushups
10 Pistols
Wednesday 11/30 WOD:
Metcon – “Heavy Fran”
15-12-9
Thrusters (135/95)
Weighted Pullups (45/25)
Nov 27, 2011 Comments Off
Ray post Fight Gone Filthy, Nice Work!
Skillwork: Rope Climb & HSPU
Metcon: ”Partner WOD”
30 Box Jumps (24/20)
20 Med Ball Situps (20/14)
10 Deadlifts (275/185)
Tuesday 11/29 WOD:
Strength: Push Press 1-1-1-1-1
Metcon – For Time:
750m Row
4 Rounds For Time:
20 Pushups
10 Pistols
Nov 26, 2011 Comments Off
Tim and B go head to head
“Open Gym/Makeup Day”
Make up any strength lift or WOD missed during the week or suggested WOD:
Skillwork: Gymnastics (Muscle-ups/Ring Supports/Pullups)
Metcon: AMRAP 12 Minutes:
5 Burpees
10 Power Snatches (75/55)
20 Double Unders
Monday 11/28 WOD:
Skillwork: Rope Climb & HSPU
Metcon: ”Partner WOD”
30 Box Jumps (24/20)
20 Med Ball Situps (20/14)
10 Deadlifts (275/185)
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.
