W.O.D

5 rounds
50% of your 1 RM Front Squat, max reps in 30 seconds
Rest 30 seconds
AMRAP burpees in 60 seconds
Rest 60 seconds

Count your total amount of front squats and burpees completed
*burpees must be completed with full extension up top and the hips fully opened.
*Front squats must be below parallel and full extension up top

Cool down: Foam roll and static stretch as needed.

How Not to Deadlift.


Buy in:
Kroc Rows: 30-40 reps of one-arm bent over rows using a KB/DB with as heavy weight as possible. Suggested weight is 1.5 pood for males and 25lb DB for females.


W.O.D

3 Rounds (3 minutes rest in between rounds)

8 thrusters, 155lbs/105lbs (Go Heavy!)
1oom sprint (As hard as possible

*time each round and compare times.

Cool down: Foam roll and static stretch as needed.

What does success mean to you?

Post thoughts to comments.

5 rounds

50% of your 1 RM Front Squat, max reps in 30 seconds
Rest 30 seconds
AMRAP burpees in 60 seconds
Rest 60 seconds

Count your total amount of front squats and burpees completed
*burpees must be completed with full extension up top and the hips fully opened.
*Front squats must be below parallel and full extension up top

Cool down: Foam roll and static stretch as needed.

Buy in:

3 rope climbs (at least give it a hard earned try if you cannot do this).


"Gripler Cripler"

4 Rounds
100m Run
10 Sandbag Shouldering (i.e. ground to shoulder)
(5 each side)
20 Knees to Elbow
20 Pull Ups


If you can pick a new career what would it be?

Post to comments.

STRENGTH WORK:

Deadlift, 7x1

Followed by:

AMRAP – 5 MINUTES

Pushups

"Constant excitement, constant buzz can lead to false expectations. In real training there are long periods where nothing much seems to be happening and you have to keep faith with yourself. Sometimes you might feel that you are going backwards.

But you need to keep in mind the big picture. Have a goal, do sensible things to try to meet it and be consistent. Try not to dabble in a plethora of new experiences in search of a new workout ‘high’. Work hard, eat right and then as Dan John often says good things are going to happen."

-Gubernatrix

Complaint box.

Sound off in the comments.

Snatch, 5x1.

followed by:

for time:

Sprint 4 x 100 meters (30 secs rest)
30 Push Presses 155 lbs
Sprint 4 x 100 meters (30 secs rest)

Cool down: Foam roll and static stretch as needed.

Delaware Online article with Val Whiting from CrossFit GameShape in Delaware: Listening to our Ancestors


If you can change one thing in this world what would it be?

Post thoughts to comments.

HOLY 530 CLAAAAAAAAAAASS!!!!!!

Part of the new ON RAMP class! More members to come this Thursday!

Buy in:

Kroc Rows: 30-40 reps of one-arm bent over rows using a KB/DB with as heavy weight as possible. Suggested weight is 1.5 pood for males and 25lb DB for females.

For time:
25 Squats
25 Push-ups
25 Ring Rows
25 Thigh Touches
50 Squats
50 Push-ups
50 Ring Rows
50 Thigh Touches
75 Squats
75 Push-ups
75 Ring Rows
75 Thigh Touches

Cool down: Foam roll and static stretch as needed.

What do you like best about training at CrossFit Tribe?

Post thoughts to comments.