Jul 14, 2012 Comments Off
Danny, Rick, Tony and Dave getting after it!
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Snatch
Make up any WOD missed during the week or suggested WOD:
Metcon – 5 Rounds For Time:
400m Run
Max rep unbroken pullups
Monday 7/16 WOD:
Strength: Overhead Squat 3-3-3-3-3
Metcon – AMRAP 10 Minutes:
200m Run
7 Goblet Squats (70/53)
7 Pushups
Jul 14, 2012 Comments Off
Jeremy with a strong finish to the muscle-up
Metcon - “Partner WOD – Double AMRAP”
8 Minute AMRAP:
Partner 1: Max Rep Deadlifts (225/135)
Partner 2: 15 Box Jumps (24/20) *if doing step ups complete 15 total steps (DO NOT DOUBLE REPS)
- 3 MINUTE REST -
8 Minute AMRAP:
Partner 1: Max Rep Push Press (95/65)
Partner 2: 15 Anchored Sit-ups
*Every 2nd minute complete 100m Sprint as a team
During AMRAP’s one partner will start on barbell movement, one partner will start on bodyweight movement. When 15 reps of bodyweight movements are completed, rotate stations. At the top of each 2nd minute, both partners will complete 100m Sprint to dumpster and back and then resume AMRAP. Change weights on barbell during 3 minute rest period. Post total deadlift reps and push press reps at the end of each AMRAP.
*Sub KB deadlifts and DB push press for intro visits
Sunday 7/15 WOD:
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Snatch
Make up any WOD missed during the week or suggested WOD:
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.
