CrossFit Tribe

WORKOUT OF THE DAY

Jan 25, 2012 Comments Off

Thursday 1/26

John Crowe and Abby hitting "Diane" at the 730.

Strength:  Power Clean 1 rep on the minute for 8 minutes @ 80%

Metcon – 5 Rounds For Time:

12 Wallballs
12 Toes to Bar

EC:  Tabata Hollow Rocks

Friday 1/27 WOD:

Strength:  Weighted Pull-up – 1 rep on the minute for 8 minutes (weighted/deadhang/band assisted)

Metcon – 10 Rounds For Time:

5 Ring Dips (3w)
10 Situps
20 Double Unders

EC:  2 x 1 minute AMRAP Pistols (1 minute rest between AMRAP’s) Practice and get better at your pistols, disregard the clock and perform as many quality reps as possible in each minute.  Use this as skill work and get better at the movement.

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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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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.

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