Apr 25, 2012 Comments Off
Lyndsy getting some single leg squat work in!
Strength: HSPU 5-5-5-5-5-5 (complete a set every 90 seconds) Sub strict press if unable to do HSPU
Metcon – 9 Rounds For Time:
5 Overhead Squats (95/65)
5 Toes to Bar
Followed by: Max plank Hold
Friday 4/27 WOD:
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
Apr 25, 2012 Comments Off
5:30 class ready for take off!
Metcon – For Time:
1000m Row
Immediately Followed By:
4 Rounds of:
25 Air Squats
10 Hang Power Cleans (135/95)
*18 Minute Cap – If WOD is completed before 18 minutes, complete as many 200m sprints as possible with remaining time.
Thursday 4/26 WOD:
Strength: HSPU 5-5-5-5-5-5 (complete a set every 90 seconds) Sub strict press if unable to do HSPU
Metcon – 9 Rounds For Time:
5 Overhead Squats (95/65)
5 Toes to Bar
Followed by: Max plank Hold
Apr 23, 2012 Comments Off
Steve going beast on the overhead squat!
Strength: Power Snatch – 2 reps every minute for 7 minutes @ 75% of 1RM (5 Burpee penalty for each missed lift)
Metcon – AMRAP 12 Minutes:
100m Farmers Carry (53/35)
5 Box Jumps (24/20)
*Increase number of Box Jumps by 5 reps after each Farmers Carry until time expires (5, 10, 15, 20…)
Followed By: 3×10 Pistols (alternating legs)
Wednesday 4/25 WOD:
Metcon – For Time:
1000m Row
Immediately Followed By:
4 Rounds of:
25 Air Squats
10 Hang Power Cleans (135/95)
*18 Minute Cap – If WOD is completed before 18 minutes, complete as many 200m sprints as possible with remaining time.
Apr 22, 2012 Comments Off
Let's get some heavy Thrusters!!!
Metcon – For Time:
9 Thrusters (135/95)
50 Double Unders
7 Thrusters (135/95)
50 Double Unders
5 Thrusters (135/95)
50 Double Unders
* Rest 5 Minutes
AMRAP 5 Minutes:
3 Burpees
6 KB SDHP (70/53)
100m Sprint
Followed By: 2 Minute Hollow Body Hold
Tuesday 4/24 WOD:
Strength: Power Snatch – 2 reps every minute for 7 minutes @ 75% of 1RM (5 Burpee penalty for each missed lift)
Metcon – AMRAP 12 Minutes:
100m Farmers Carry (53/35)
5 Box Jumps (24/20)
*Increase number of Box Jumps by 5 reps after each Farmers Carry until time expires (5, 10, 15, 20…)
Followed By: 3×10 Pistols (alternating legs)
Apr 21, 2012 Comments Off
Two armed snatches are way too easy, Costa banging em out with one arm.
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Clean and Jerk
Make up any WOD missed during the week or suggested WOD:
For Time:
400m Run
21-15-9
KB Swings (53/35)
Burpees
400m Run
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.
