CrossFit Tribe

Happy New Year's Crossfit Tribe! Cheers to a great 2012!

Metcon - “Partner WOD”

5 Rounds For Time:

20 Pullups
30 KB Swings (53/35)
40 Double Unders

SUNDAY 1/1 – GYM CLOSED.  Rest up, recover and get ready to bring it in 2012. Today take the time to write out all of your goals for the next year.  Set goals that are difficult but accomplishable and set an actual target, for example, not to have a heavier clean but to have a 225# clean, not to just lose weight but to lose a certain amount by a certain date, etc. Set a plan of action to make these goals reality and stick to it.

We want to see you succeed and all of your Tribe trainers are here to help put your plan into action.  As such we expect questions on how to achieve them and look forward to working with all of you.  Let’s make 2012 great!

Who knew Daryll was so flexible!?!?

Strength:  2 position clean (Hang/Floor) on the minute for 8 minutes @ 70%

Metcon – For Time:

10-9-8-7-6-5-4-3-2-1

Overhead Squats (95/65)
100m Sprint

Saturday 12/31 WOD:

Metcon - “Partner WOD”

5 Rounds For Time:

20 Pullups
30 KB Swings (53/35)
40 Double Unders

Jon Brooks getting after some heavy deads

Strength:  Front Squat 5-5-3-3-1-1

Metcon – “Partner WOD”

1000m Row
800m Run

*While partner 1 runs 800m, partner 2 rows 1000m. Once both are finished, switch stations.

Friday 12/30 WOD:

Strength:  2 position clean (Hang/Floor) on the minute for 8 minutes @ 70%

Metcon – For Time:

10-9-8-7-6-5-4-3-2-1

Overhead Squats (95/65)
100m Sprint

Christmas Shenanigans...

Metcon:  AMRAP 15 Minutes:

2 Rope Climbs
10 Deadlifts (225/155)
20 Walking Lunges

Thursday 12/29 WOD:

Strength:  Front Squat 5-5-3-3-1-1

Metcon – “Partner WOD”

1000m Row
800m Run

*While partner 1 runs 800m, partner 2 rows 1000m. Once both are finished, switch stations.

Marisa moving that weight with ease, focused man!

Strength:  Weighted Pullup – 1 Rep Max

Metcon:  7 Rounds For Time:

3 Cleans (185/135)
4 Handstand Pushups

Wednesday 12/28 WOD:

Metcon:  AMRAP 15 Minutes:

2 Rope Climbs
10 Deadlifts (225/155)
20 Walking Lunges