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TriPark Strength - CrossFitPartner WODMetcon (2 Rounds for reps)15:00 AMRAP In teams of 2…. One partner completes: 12/9 Cals. on Rower 18 KB Swings (53/35) While the second partner: Holds a plate overhead (45/25) REST 5:00 15:00 AMRAP One partner...
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TriPark Strength - Saturday Hero WODSMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,...
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TriPark Strength - CrossFitWarm-up600m Run Length of gym Inch Worm Broad Jump Lunge with a Twist Toy Soldier Banded Lateral Walk x 10 steps each way Banded Monster Walk x 10 forward, 10 backwardStrength4 Rounds 10 Tempo, Weighted Glute Bridges...
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TriPark Strength - CrossFitWarm-up2 Rounds 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Active Hang from Pull-Up Bar 6 Kettlebell Windmills (each side) 8 Single Leg Hip Thrusts (each...
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TriPark Strength - CrossFitWarm-up10 toe taps (R arm to L leg and switch = one) 10 lying leg raises/side 5/5 each direction lying hip circles per leg 10 SLOW cat-camels 10 bird-dogs 10 banded good mornings 10 single leg hip...
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TriPark Strength - CrossFit
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TriPark Strength - CrossFitMetconCrossfit Games Open 20.5 (Ages 16-54) (Time)For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)For time,...
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TriPark Strength - CrossFitWarm-upRunners Lunge Matrix Then…. Length of Gym High Knees Butt Kickers Skip High Skip Inch Worm W/ Push-UpStrengthClean and JerkMetcon1000m Row (Time)Max Effort 1000m Row25 Calories On Assault Bike (Time)25 Calories On Assault BikeMidlineMIDLINE 100 Mountain Climbers...
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TriPark Strength - CrossFitWarm-up500m Row 2 Rounds CS Row x 10 CS Archer x 10 Banded Good Mornings x 10 Banded Lateral Walks x 10 each way Banded Monster Walks x 10Strength5 Rounds 5 Tempo Deadlifts (6 sec. up, 6...
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TriPark Strength - CrossFitWarm-up3:00 – bike or rower 2 Rounds Scapula Pull-ups x 5 Pausing Air Squats x 5 Inch Worms w/ Push-Up x 5 THEN 2 Rounds Kips x 5 Tempo Back Squats x5 Strict Press x 5 THEN...
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