05/28/2019

TriPark Strength – CrossFitView Public WhiteboardWarm-up400m Run W/ Sandbag Then Length of Gym: Deep Lunge w/ Reach Samson Foot to Ceiling Quad Stretch Inchworm Scorpion x 10 (each side) Scapula pull-ups x 10Strength and Skills4 Sets 10 Sandbag Squats (HEAVY)*...

05/25/2019

TriPark Strength – CrossFitView Public WhiteboardMetconMurph (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, who was...

05/23/2019

TriPark Strength – CrossFitView Public WhiteboardWarm-up400m run 1. 10 PVC Passes, standing 2. 10 PVC Presses, behind the neck with wide grip 3. 10 PVC OHS 4. 10 PVC Passes, holding the bottom of the squat 5. 10 PVC OHS, :03 descent / :02 pause / stand...

05/22/2019

TriPark Strength – ConditioningView Public WhiteboardMetconMetcon (3 Rounds for time)3 Rounds 500m Row .7 Miles On Bike 400m Run Rest 3:00 between rounds

05/22/2019

TriPark Strength – CrossFitView Public WhiteboardWarm-up7:00 – AMRAP 20 Mountain Climbers 5 Banded Pull Aparts 5 Muscle Hang Cleans 5 Front SquatsWeightlifting10 Sets Clean Sets 1-2 = 3 reps @ 60% Sets 3-4 = 2 reps @ 70% Sets 5-6 = 1 rep @ 80%...