Mar 31, 2012 Comments Off
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
Mar 30, 2012 Comments Off
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:
Mar 29, 2012 Comments Off
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
Mar 28, 2012 Comments Off
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
Mar 27, 2012 Comments Off
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
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.
