CrossFit Tribe

WORKOUT OF THE DAY

Jun 15, 2012 Comments Off

Saturday 6/16

Crossfit Tribe gearing up for "Hope"

Metcon - “4 Person Team WOD”

15 Minute AMRAP:

In teams of 4, two partners will run 100m sandbag carry relays for 600m (300m each, aka 3 x 100m) one partner runs 100m while other partner rests…switch sandbag at garage door.  The other two partners complete an AMRAP of:

8 Deadlifts (225/135)
16 Box Jumps (24/20)

*Scale KB Deadlifts for intro visit.
*(50m/25w sandbags)

*Post total rounds accumulated of AMRAP deadlfit/box jump for score…

Check out a great post below by Dan Pope about the dangers of kipping pull-ups and how to maintain shoulder health…

Why are kipping pull-ups causing shoulder injury and what can we do about it?

Sunday 6/17 WOD:

“Olympic Lifting Session/Open Gym”

11-12:30 Oly Lift:  Snatch

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

21-18-15-12-9

Push Press (75/55)
Toes to Bar

Class Sign-up

Class Signup

Upcoming Tribal Events

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.

Steve’s Club

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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Mobility WOD

Mobility WOD

Weekly Endurance Wod’s

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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