CrossFit Tribe

WORKOUT OF THE DAY

Sunday 4/1

Rosemary working that deadhang, get it!

“Olympic Lifting Session/Open Gym”

11-12:30 Oly Lift: Snatch

Make up any WOD missed during the week or suggested WOD:

5 Rounds For Time:

5 Power Cleans (135/95)
5 Ring Dips
25 Double Unders

Saturday 3/31

Niki, Kelly S and Marcy warming up their grip with some pinch carries.

Warmup: Male/Female Prowler Pushes (90/50)

Metcon – “Partner WOD”

For Time:

42-30-18

Front Squats (135/95)
Pullups

Scales:  Goblet Squats/Ring Rows

Sunday 4/1 WOD:

“Olympic Lifting Session/Open Gym”

11-12:30 Oly Lift: Snatch

Make up any WOD missed during the week or suggested WOD:

Friday 3/30

Jeremy and Linsey doing work!

Strength:  Barbell Row 6×2

Metcon – 3 Rounds For Time:

400m Run
Max Rep Deadlifts in 1 Minute (225/135)

*Rest 1 minute after each minute of deadlifts

EC:  Max time handstand hold

Saturday 3/31 WOD:

Warmup: Male/Female Prowler Pushes (90/50)

Metcon – “Partner WOD”

For Time:

42-30-18

Front Squats (135/95)
Pullups

Scales:  Goblet Squats/Ring Rows

Thursday 3/29

6am beasts!

Strength:  Power Snatch 5-3-2-2-1-1

Metcon – For Time:

21 Overhead Squats (95/65)
30 Double Unders

15 Overhead Squats (95/65)
30 Double Unders

9 Overhead Squats (95/65)
30 Double Unders

Friday 3/30 WOD:

Strength:  Barbell Row 6×2

Metcon – 3 Rounds For Time:

400m Run
Max Rep Deadlifts in 1 Minute (225/135)

*Rest 1 minute after each minute of deadlifts

EC:  Max time handstand hold

Wednesday 3/28

Tim Carr with an impressive performance on 12.2

Skillwork:  Turkish Get-Up

Metcon – AMRAP 15 Minutes:

10 KB Swings (53/35)
10 Pushups (10w)
10 Jumping Lunges
10 Box Jumps (30/24)

Thursday 3/29 WOD:

Strength:  Power Snatch 5-3-2-2-1-1

Metcon – For Time:

21 Overhead Squats (95/65)
30 Double Unders

15 Overhead Squats (95/65)
30 Double Unders

9 Overhead Squats (95/65)
30 Double Unders

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Steve's PaleoGoods

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.

Mobility WOD

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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