Wednesday 6/1/2016

Announcements:

  • Schedule change – Box closed this Saturday, June 4 for Dynamite Duo Competition
  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016 at 8am
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos.
    Come out and support Alex & Mat, Christian & Nate and Kenny & Sherwin as they team up together in this box battle type event.

    Heats/Schedule:

    WOD #1
    Alex & Mat (Team CFL M$A$) – Heat 9 at 10:28am
    Kenny & Sherwin (Team Rolling Wall Balls) – Heat 10 at 10:39am
    Christian & Nate (Team TBA) – Heat 11 at 10:50am

    WOD #2
    Alex & Mat (Team CFL M$A$) – Heat 8 at 12:38pm
    Kenny & Sherwin (Team Rolling Wall Balls) – Heat 9 at 12:47pm
    Christian & Nate (Team TBA) – Heat 9 at 12:47pm

    WOD #3
    To be announced based on rankings

    Location:
    CrossFit Tribe
    10712-B Reagan St.,
    Los Alamitos., CA 90720

  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

Strength:
Bench Press 3×5 @75%
Deadlift 3×5 @75%

WOD: Annie on the run

50-40-30-20-10x

Double-unders
Sit-ups

with 200m after each round

Tuesday 5/31/2016

Announcements:

  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016 at 8am
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos.

    Come out and support Alex & Mat, Christian & Nate and Kenny & Sherwin as they team up together in this box battle type event. Heats will be posted as soon as they are available.

    Location:
    CrossFit Tribe
    10712-B Reagan St.,
    Los Alamitos., CA 90720

  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

Skill: Handstand Push-ups/Walks

Strength:
Front Squat 3×5 @75%
Clean & Jerk 3@75%, 2@80%, 1@85%, 1@90%, 1@95%

WOD: AMRAP in 10 minutes

7x Handstand Push-ups
7x Cleans (m:135#/f:95#)
7x Bar-facing Burpees

Monday 5/30/2016

Announcements:

  • Memorial Weekend Schedule – May 28 through May 30.
    Saturday, May 28 at 9AM (Annual Memorial Day WOD).
    Sunday, May 29 Open box 10am-12pm.
    Monday, May 30 Box closed.
  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Click here for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

Box closed for Memorial Day

Sunday 5/29/2016

Announcements:

  • Memorial Weekend Schedule – May 28 through May 30.
    Saturday, May 28 at 9AM (Annual Memorial Day WOD).
    Sunday, May 29 Open box 10am-12pm.
    Monday, May 30 Box closed.
  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Click here for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm)

Saturday 5/28/2016

Announcements:

  • Memorial Weekend Schedule – May 28 through May 30.
    Saturday, May 28 at 9AM (Annual Memorial Day WOD).
    Sunday, May 29 Open box 10am-12pm.
    Monday, May 30 Box closed.
  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Click here for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

WOD: “Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Friday 5/27/2016

Announcements:

  • Memorial Weekend Schedule – May 28 through May 30.
    Saturday, May 28 at 9AM (Annual Memorial Day WOD).
    Sunday, May 29 Open box 10am-12pm.
    Monday, May 30 Box closed.
  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Click here for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

Strength:
Front squat 3×8 @65%
2 Power cleans + 1 Jerk @75% 2 sets
2 Power cleans + 1 Jerk @80% 2 sets
2 Power cleans + 1 Jerk @85%
1 Clean & jerk @ 90%

WOD: Max Total Calories & Reps

Part 1 – Row as many calories in 4 minutes

2 minute rest

Part 2 – AMRAP in 4 minutes:
10x Shoulder to OH (m:135#/f:95#)
15x Box jumps (f:24″/f:20″)
20x Sit-ups

Thursday 5/26/2016

Announcements:

  • Memorial Weekend Schedule – May 28 through May 30.
    Saturday, May 28 at 9AM (Annual Memorial Day WOD).
    Sunday, May 29 Open box 10am-12pm.
    Monday, May 30 Box closed.
  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Click here for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

Wednesday 5/25/2016

Announcements:

  • Congratulations to Francisco and Gladys for making Athlete Of The Month for April!!
  • Memorial Weekend Schedule – May 28 through May 30.
    Saturday, May 28 at 9AM (Annual Memorial Day WOD).
    Sunday, May 29 Open box 10am-12pm.
    Monday, May 30 Box closed.
  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Click here for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

Skill:
Rope Climb

Strength:
Bench Press – 65% 3×8
Deadlift – 65% 3×8

WOD: AMRAP in 15 minutes

12x KB Snatches – 6 each side (m:55#/35#)
34x Double-unders
12x Toes to bar
2x Rope climbs

Tuesday 5/24/2016

Announcements:

  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Click here for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

Strength:
Strict Press – 65% 3×8
Back squat – 65% 3×8

WOD: For time

9x Clean & Jerks (m:135#/f:95#)
600m Run
15x Clean & Jerks
400m Run
21x Clean & Jerks
200m Run

Monday 5/23/2016

Announcements:

  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Click here for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

Skill: Pull-Ups or Muscle-ups

Strength:
2 Snatch Balance + 1 OHS @ 80% 3sets
Snatch – 75% 2×3, 80% x 2, 85% x 2, 90% x 1

WOD: AMRAP in 12 minutes

3x Burpee Ring Muscle-ups
12x Alternating Pistols
or
5x Burpee CTB Pull-ups
12x Alternating Pistols
or
7x Burpee Pull-ups
12x Alternating Pistols