CrossFit Tribe

WORKOUT OF THE DAY

Tuesday 5/1

Jeff D jumping right in on the action, first time snatching looking pretty good!

Strength:  Back Squat 3-3-3 (build up to heavy triple and complete 3 total sets at working weight)

Metcon – AMRAP 10 Minutes:

5 Ring Dips
10 Pushups
15 Situps

Followed By: Tabata Wallballs

Wednesday 5/2 WOD:

Metcon – For Time:

25 Calorie Row
50 Box Jumps (24/20)
25 DB Thrusters (45/25)
50 Double Unders
25 KB Swings (70/53)
50 Walking Lunges
25 Knees to Elbows
50 Push Press (45)

*20 Minute Cap

Monday 4/30

Kelly, Andrew and Jeff getting down with some pistols.

Strength:  Press 2-2-2-2-2

Metcon – 3 Rounds For Time:

400m Run
10 Deadlifts (225/135)
10 Burpee Pullups

*Scale up to (275/155) only if all reps can be done unbroken at RX weight
*15 Minute CAP

Followed By:  Tabata Candlesticks

Tuesday 5/1 WOD:

Strength:  Back Squat 3-3-3 (build up to heavy triple and complete 3 total sets at working weight)

Metcon – AMRAP 10 Minutes:

5 Ring Dips
10 Pushups
15 Situps

Followed By: Tabata Wallballs

Sunday 4/29

Aaaaaand they're off!

“Olympic Lifting Session/Open Gym”

11-12:30 Oly Lift: Snatch

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

12 Minute AMRAP:

25 Double Unders
20 KB Swings (53/35)
15 Toes to Bar

Monday 4/30 WOD:

Strength:  Press 2-2-2-2-2

Metcon – 3 Rounds For Time:

400m Run
10 Deadlifts (225/135)
10 Burpee Pullups

*Scale up to (275/155) only if all reps can be done unbroken at RX weight
*15 Minute CAP

Followed By:  Tabata Candlesticks

Saturday 4/28

OH Squat circle at Crossfit Tribe, check out each athletes position in the OH.

Metcon – For Time:

10-9-8-7-6-5-4-3-2-1

Pullups
Box Jumps (24/20)
Situps (Butterfly)

*If possible do CTB pull-ups

Sunday 4/29 WOD:

“Olympic Lifting Session/Open Gym”

11-12:30 Oly Lift: Snatch

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

12 Minute AMRAP:

25 Double Unders
20 KB Swings (53/35)
15 Toes to Bar

Friday 4/27

Couples that lacrosse ball together, stay together??

Strength:  Box Squat – 2 reps on the minute for 8 minutes @ 70% (decrease load if reps are not fast out of the bottom)

Metcon – AMRAP 12 Minutes:

400m Run
8 Push Press (115/75)
8 Lateral Burpees

Saturday 4/28 WOD:

Metcon – For Time:

10-9-8-7-6-5-4-3-2-1

Pullups
Box Jumps (24/20)
Situps (Butterfly)

*If possible do CTB pull-ups

Balanced Bites Nutrition Guide Widget
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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