Jan 31, 2012 Comments Off
Everybody jump!
Skillwork: Pistols
Metcon - AMRAP 15 Minutes:
7 pushups at the top of each minute
Max rep power cleans for remainder of minute (165/110)
Thursday 2/2 WOD:
Strength: Box Squats 8×2 @ 70%
Metcon – 5 Rounds For Time:
3 Muscle-ups
12 SDHP (95/65)
EC: 500m Row
Jan 30, 2012 Comments Off
Ann crushing an RX'd "Diane"
Strength: Snatch Grip Deadlift 2-2-2-2-2-2
Metcon – For Time:
10 Manmakers (45/25)
20 Pistols
30 Wallballs (20/14)
40 KB Swings (53/35)
50 Double Unders
EC: Tabata Hollow Rock
Wednesday 2/1 WOD:
Skillwork: Pistols
Metcon - AMRAP 15 Minutes:
7 pushups at the top of each minute
max rep power cleans for remainder of minute (165/110)
Jan 29, 2012 Comments Off
6am crew just hangin' around.
Strength: Handstand Pushup – 1 rep on the minute for 8 minutes (highest level of difficulty)
Metcon – 10 minute AMRAP:
3 Front Squats (185/115)
10 Box Jumps (24/20)
EC: 3 x max rep deadhang pullups, 1 minute rest after each completed set.
Tuesday 1/31 WOD:
Strength: Snatch Grip Deadlift 2-2-2-2-2-2
Metcon – For Time:
10 Manmakers (45/25)
20 Pistols
30 Wallballs
40 KB Swings (53/35)
50 Double Unders
EC: Tabata Hollow Rock
Jan 28, 2012 Comments Off
Megan killin' it!
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Clean and Jerk
Make up any WOD missed during the week or suggested WOD:
3 Rounds For Time:
Row 100m
rest
Row 250m
rest
Row 500m
rest
or
Run 100m
rest
Run 200m
rest
Run 400m
rest
*Rest time is equal to time taken to row or run each interval.
Jan 27, 2012 Comments Off
6am crew getting bigger and better each week, who's next to join the fun?
Metcon: ”Tabata This”
Tabata Row
Tabata Squat
Tabata Pull-up
Tabata Sit-up
Tabata Push Up
*6 rounds at each station with 1 minute rest after each movement. Score for each movement is lowest amount of reps in any round.
*Scales – Ring Rows/Box Push-ups
Sunday 1/29 WOD:
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Clean and Jerk
Make up any WOD missed during the week or suggested WOD:
3 Rounds For Time:
Row 100m
rest
Row 250m
rest
Row 500m
rest
or
Run 100m
rest
Run 200m
rest
Run 400m
rest
*Rest time is equal to time taken to row or run each interval.
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.
