Feb 29, 2012 Comments Off
Let the snatching begin!
Strength: Power Snatch – Build up to a peak set of 1
Metcon – AMRAP 12 minutes:
400m Run
5 Power Cleans (115/75)
10 Thrusters (115/75)
Friday 3/2 WOD:
Strength: Clean Pulls 6×2 @ 110%
Metcon:
AMRAP 3 Minutes:
At the top of each minute complete 2 rope climbs
Complete max rep pistols in remainder of each minute.
Rest 1 Minute
AMRAP 6 Minutes:
5 DB Ground to Overhead (45/25)
10 Box Jumps (24/20)
EC: Tabata Plank Holds
Feb 28, 2012 Comments Off
Ann crushing WOD 12.1
Skillwork: Pistols
Metcon – 8 Rounds For Time:
10 Burpees
15 Jumping Lunges
20 Double Unders
25m Shuttle Sprint
*Rest 90 seconds between rounds
Thursday 3/1 WOD:
Strength: Power Snatch – Build up to a peak set of 1
Metcon – AMRAP 12 minutes:
400m Run
5 Power Cleans (115/75)
10 Thrusters (115/75)
Feb 27, 2012 Comments Off
MJ with a solid looking KB swing
Strength: Box Squats – 8×2 @ 65%
Metcon – 9-7-5
Deadlifts (275/185)
Clapping Pushups
100m Sprint
EC: 3 x 1 minute Max Double Unders (30 second rest between rounds)
Wednesday 2/29 WOD:
Skillwork: Pistols
Metcon – 8 Rounds For Time:
10 Burpees
15 Jumping Lunges
20 Double Unders
25m Shuttle Sprint
*Rest 90 seconds between rounds
Feb 26, 2012 Comments Off
Teresa D getting' down!
Strength: Handstand Pushups – 3 reps on the minute for 10 minutes
Metcon – 4 Rounds For Time:
15 Front Squats (95/65)
10 KB Swings (53/35)
5 Pull-ups
EC: Tabata Hollow Rocks
Tuesday 2/28 WOD:
Strength: Box Squats – 8×2 @ 65%
Metcon – 9-7-5
Deadlifts (275/185)
Clapping Pushups
100m Sprint
EC: 3 x 1 minute Max Double Unders (30 second rest between rounds)
Feb 25, 2012 Comments Off
After Saturdays WOD, I don't think anyone will argue with this one!
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Clean and Jerk
Make up any WOD missed during the week or suggested WOD:
750m Row
AMRAP 7 Minutes:
3 SDHP (75/55)
3 Burpees
6 SDHP (75/55)
6 Burpees
9 SDHP (75/55)
9 Burpees
* Increase by 3 each round until 7 minutes expires.
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.
