CrossFit Tribe

WORKOUT OF THE DAY

Apr 29, 2012 Comments Off

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

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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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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.

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