CrossFit Tribe

WORKOUT OF THE DAY

Jun 23, 2012 Comments Off

Sunday 6/24

Do not mess with this man! Get yourself to Oly Class and Open Gym today!

“Olympic Lifting Session/Open Gym”

11-12:30 Oly Lift:  Clean and Jerk

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

3 Rounds For Time:

500m Row
AMRAP 2 Minutes:  Handstand Pushup

*After each 500m row, complete as many handstand pushups in 2 minutes as possible.

Monday 6/24 WOD:

Strength: Back Squat 5-5-5-5-5 (Increasing load each set – aim for 65, 70, 75, 80 and 85 % of 1rm)

Metcon – AMRAP 8 Minutes:

5 Burpees
10 KB Swings (53/35)
100m Run

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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.

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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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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