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Check out our daily WODs..
12/10/2019

TriPark Strength – CrossFit

Warm-up

400m Run w/ KB

First Corner do 10 KB Swings

Second Corner do 10 Goblet Squats

Third Corner 10 KB Deadlifts

2 Rounds

Ankle Rotations x 5

Banded Good Mornings x10

Active Hang x Max Effort (no longer than 1:00)

Strength

3 Sets

Single Arm Suitcase Deadlifts w/ KB x 10

Immediately followed by a double arm 100m suitcase carry with KB’s

Armadillos x 5-7

Metcon

Metcon (Time)

800m Run

100 ft. front Rack KB/DB lunges

40 front rack KB/DB Squats

400m Run

75 ft. front Rack KB/DB lunes

20 front rack KB/DB Squats

200m Run

50 ft. front rack KB/DB lunges

10 front rack KB/DB squats

100m Run

RX: 50/35 each arm

RX+: 70/50 each arm

Post WOD Stretching

Forearm stretch

PVC pipe grip stretch x 5

Standing Wall

Iron Cross

Butterfly

Midline

21-15-9

Toes To Bar

Russian KB Swings (Double Count)

Tuesday
12/9/2019

TriPark Strength – CrossFit

Warm-up

3:00 on bike or 800m Run

3 Rounds

10 Banded Lateral Steps (each direction)

10 Hollow Rocks

10 Monster Walks (each direction)

10 Supermans

10 Banded Air Squats

Strength

Back Squat

8 Sets x 2-3 reps

@ 85-90%

Rest no more than 2:00 between sets

400M JOG x 1

Completed once all strength work is finished

Metcon

Metcon (Time)

‘Choose your own Intensity’

Minute 1: Calories on the Rower

:30 Transition time

Minute 2: Devil Presses (50/35)

Rest 2:00 then…

4 Rounds

Cals on Rower

Devil Presses

*Use the rep scheme you found from above*

Post WOD Stretching

Couch Stretch

Calf Stretch on Rig

Thread the needle

Cobra

Prayer Stretch

Midline

3 Rounds

10 Froggers

15 Sit-Ups

20 Double Unders

Monday
12/7/2019

TriPark Strength – CrossFit

Partner WOD

Metcon (Time)

50 Double Unders

50 Sit-Ups

Fran

21-15-9

Thrusters (95/65)

Pull-Ups

40 Double Unders

40 Sit-Ups

Grace

30 Clean and Jerks (135/95)

30 Double Unders

30 Sit-Ups

Isabel

30 Snatches (135/95)

20 Double Unders

20 Sit-Ups

Diane

21-15-9

Deadlifts (225/155)

Handstand Push-Ups

10 Double Unders

10 Sit-Ups

*Partners may split the work up however they want

Saturday
12/7/2019

TriPark Strength – Saturday Hero WODS

Saturday
12/5/2019

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

Sotts Press w/ PVC x 10

Strength

Snatch Balance + Overhead Squat

Take 15:00 to find a heavy

complex of…

1 Snatch Balance

1 Overhead Squat

Metcon

Metcon (Time)

5 Rounds

15/12 cals. on the rower

9 Overhead Squats (95/65)

3 Bar Muscle Ups

Post WOD Stretching

Banded Hamstring

Banded Iron Cross

Scorpion

10 Slow Cat/Camels

Child’s Pose

Midline

3 Rounds

20 Supermans

30 Leg Raises

40 Russian Twists

Thursday
12/4/2019

TriPark Strength – CrossFit

Warm-up

W/ A Partner

2 Rounds

20 Calories on Bike

One partner works – other does planking leg raises

Switch every 5 calories

20 Wall Ball Sit-Ups

Each partner does a sit-up every time

Pass the wall ball between sit-ups.

20 Kips

One partner Holds an Active Hang while other partner works

10 kips per each person

20 Knee-ups

One partner Holds an Active Hang while other partner works

10 kips per each person

Metcon

Metcon (4 Rounds for reps)

4:00 AMRAP

5 Cals on Bike

10 Box Jumps (24/20)

–Rest 3:00–

4:00 AMRAP

10 T2B

10 Deadlifts (225/155)

–Rest 3:00–

4:00 AMRAP

10 T2B

10 Deadlifts (225/155)

–Rest 3:00–

4:00 AMRAP

5 Cals on Bike

10 Box Jumps (24/20)

Post WOD Stretching

Hold each post for :30/side

Couch Stretch

Deep Lunge

Pigeon

Banded Lat

Chest Stretch on wall

Midline

2 Rounds

20 V-Ups

:40 Side Plank (each Side)

60 Second Superman Hold

Wednesday
12/3/2019

TriPark Strength – CrossFit

Warm-up

500m Row

3 Rounds

CS Row x 10

:30 Hollow Hold

CS 90/90 x 10

:30 Superman Hold

CS Incline press x 10

Strength

Take 15:00-20:00 to complete…

Single Arm DB Presses x 5 each arm

Lat Engaged Ring Rows x 5 (see video)

Partner Tuck Hold x max effort (see video)

200m Jog

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

3 Wall Walks

7 Strict Pull-Ups

10 Thrusters (105/75)

100 Single Unders

Post WOD Stretching

Hold each pose for :30/side

Calf Stretch on rig or wall

Deep Lunge

Frog

Thread the Needle

Cobra

Midline

50 Sit-Ups W/ Wall Ball

50 Leg Raises

Tuesday
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