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Check out our daily WODs..
02/26/2020

TriPark Strength – CrossFit

Warm-up

400m Run

3 Rounds

Hollow Rocks x 10

Lat Ring Rows x 5

Push-Ups x 7

Handstand Hold x :20

• Wall walk to furthest position and hold for :20

• Plate Hold (women 25# or more; men 35# or more)

• Emphasis on pushing up as if in a handstand.

200m Run

Strength and Skills

Gymnastics!

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Post WOD Stretching

Hold Each Pose For :30

Dragon Stretch

Standing Hamstring

Banded Lat

Banded Tricep

Standing Wall

Prayer

Midline

Metcon (Time)

MIDLINE

3 Rounds

10 Star Fist

20 Supermans

Wednesday
02/25/2020

TriPark Strength – CrossFit

Warm-up

4 Rounds

:30 Bike

:10 Plank hold

5 Russian Baby Makers

5 Banded Lateral Walks (each way)

:10 Plank hold

5 Banded Monster Walks (each way)

Strength

6 Sets

Pausing Front Squat (3 seconds) +

Front Squat

Weight: 70-80% of 1-Rep FS

*No bounce on the pausing FS or the

Regular FS

Pausing Front Squat (3 seconds) + Front Squat

Metcon

Metcon (Time)

800m Run

45 Deadlifts (245/165)

30 Burpees Over The Barbell

Post WOD Stretching

Hold Each Pose For :30

Hurdler Stretch – R/L

Dragon Pose – R/L

Scorpion – R/L

Iron Cross – R/L

Thread the Needle – R/L

Downward Dog

Midline

Metcon (5 Rounds for reps)

5 Rounds

20 second L-Sit Hold (pull-up bar or parallettes)

20 Second Hollow Rock

20 Seconds of Sit-Ups

Tuesday
02/24/2020

TriPark Strength – CrossFit

Warm-up

2 Rounds

Rig Assisted Squats x 10

Crossover Symmetry:

• 5 Sets of: Row + 2 second Hold + 4 Midrange Activation Pull

Wall Squats x 10

Crossover Symmetry:

• 5 Sets of: T-Pull + 2 second Hold + 4 Midrange Activation Pull

Pausing Overhead Squat w/ PVC x 10

Crossover Symmetry:

• 5 Sets of: Pull Down + 2 second Hold + 4 Midrange Activation Pull

Strength

10 Sets

Every 90 seconds (15 minutes)

2 Snatch Lift-Offs + High Hang Snatch

(pause 2 seconds at mid patella on each of the

lift-offs)

If you miss, reduce the load and repeat that set. If you miss twice, go back down to the weight last successfully hit and stay at that weight the remainder of the time.

2 Snatch Lift Off + Snatch

2 Snatch Lift-Offs + Snatch

Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.

Metcon

Metcon (No Measure)

12:00 – EMOM

Min 1: DB Snatches x10 (50/35)

Min 2: Overhead Walking Lunge 25’ (50/35)

Min 3: 100m Run

Rx+:

70/50

50’

Midline

Metcon (5 Rounds for reps)

MIDLINE

5 Rounds

:20 Work + :10 Rest

Sit-Ups

Hollow Hold

Post WOD Stretching

Hold each position for :30/side

Elbow on the Wall

Prayer

Thread the Needle

Deep Lunge

Downward Dog

Monday
02/24/2020

TriPark Strength – Conditioning

Endurance Class

Metcon (No Measure)

5 rounds w/ WB

3min EMOM 100m sprint

400m run

* May not put down WB, 5 burpee penalty

Monday
01/11/2020

TriPark Strength – CrossFit

Partner WOD

Natalie Corona (AMRAP – Rounds and Reps)

22:00 – AMRAP with a partner

20 sit-ups

20 burpees

400M run *

* Partner A completes as many reps as possible of 20 sit-ups and 20 burpees while partner B runs 400M. When partner B returns from the run, partners will switch roles with B picking up the couplet where partner A left off. Continue in this fashion for 22 minutes alternating who is running and who is working on the couplet.

If you have a weight vest or body armor, wear it.

Saturday
01/11/2020

TriPark Strength – Saturday Hero WODS

Hero WOD

Natalie Corona (AMRAP – Rounds and Reps)

22:00 – AMRAP with a partner

20 sit-ups

20 burpees

400M run *

* Partner A completes as many reps as possible of 20 sit-ups and 20 burpees while partner B runs 400M. When partner B returns from the run, partners will switch roles with B picking up the couplet where partner A left off. Continue in this fashion for 22 minutes alternating who is running and who is working on the couplet.

If you have a weight vest or body armor, wear it.
Women’s RX: 14# Vest

HERO WOD WILL BE DONE SOLO

Saturday
01/9/2020

TriPark Strength – CrossFit

Warm-up

Squat Sit to Reach x 20

Deep Lunge with a reach on both sides x 20 (10 per leg)

Lying Hip Circles x 10 per leg, per direction

Cossack Squats x 20 (10 per leg)

Duck Walk x 40 steps

Thoracic Flexion/Extension in Squat Sit x10

Strength

Back Squat

Back Squat

3 Rounds

6 Reps @ 75%

4 Reps @ 80%

2 Reps @ 85%

% ‘s are based off of your 5 rep max back squat

No rest between your 6-4-2 reps

2:00 rest after your set of 2 reps

During your 2:00 rest, complete…

5 Banded Presses

5 Banded Pass Throughs

5 Banded Overhead Squats

Strength

Overhead Squat

5 Rounds on Coach’s Cue

Tempo Overhead Squat x 1

:07 ↓

:07 pause at bottom

:01 ↑

:07 pause at full extension

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

6 Power Snatches

9 Overhead Squats (95/65)

12 Toes To Bar

Post WOD Stretching

Hold each pose for :30/side

Anterior Shoulder against Wall

Partner Shoulder Stretch

Downward Dog

Calf Stretch

Quad Stretch

Midline

30 Around the World’s – while lying on the ground.

Around the worlds = in hollow hold position, bring legs up and around to the opposite side, then come back round = 1 rep.

Thursday
We love to connect, share stories, and throw-down on a WOD with visiting athletes. We truly embrace the Spirit of CrossFit that bonds us all together. Together you and us make up the CrossFit community on a world wide level.
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