Parkland CrossFit – WOD 

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Kenny Warden Coach/Owner 49 East First Street, Farmington, MO 63640 573-760-1248 kenny@parklandcrossfit.com
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Foundations Classes Now Forming!!
Reserve your spot for our next Foundations course! This is a 4 week program, that will meet 3 days a week, to get you ready for our main classes. We will go through the 9 foundational movements of CrossFit, along with numerous mobility exercises, and strength progressions. This program is recommended before entering our main classes. Foundation classes are held every Tuesday, Wednesday, and Thursday evenings at 6:30 p.m. A new 12 class progression starts the first Tuesday of every month. Call Kenny at 573-760-1248 or email kenny@parklandcrossfit.com for more info!

formats

5/4/2016

WoD:

Tabata These

Row (cal)

rest 1 min

Squat

rest 1 min

Pull-ups

rest 1 min

Pushups

rest 1 min

Sit-ups

Post lowest rep round on each movement

 
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formats

May Foundations CREW



Newbies!!!!

 
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formats

Representing PCF

image

Congratulations to Mattie Bradley, she earned CMU’s strength and conditioning athlete of the year! Way to rep PCF off at college girl! We are proud of you!

 
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formats

5/3/2016

WoD:

"Grace"

For Time:

30 Reps Clean & Jerk 135/95

Post Time t o Comments

 
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formats

Qualified For the BIG SHOW

HIP HIP HOORAY!!! OH SHIT !!! WTF!!! STARTED AT THE BOTTOM, NOW WE HERE!!!
There is a big announcement we are about to unload, SHANNON ROHLFS has Qualified for THE 2016 CROSSFIT GAMES in the FEMALE MASTERS DIVISION 40-44.
THIS IS FUCKING HUGE!!! A year ago Shannon came to me and said she wanted to train to make it to the Games, and I was like, ok LETS DO THIS! She was just coming off her shoulder repair and at that time it seemed a little bit of a stretch, but she started plugging away at some of the gnarliest programming I have ever written(and copied, Btw I don’t care what anyone says about programming nothing is original, its all been done before). She puts in about 3-4 hours a day Mon-Thurs, and then a couple hours in between working on the weekends. This has taken an extreme level of dedication and mental fortitude. After qualifying and competing in some large national events, Granite Games, and Wodapoluza, she smashed the 2016 CrossFit Games OPEN, Taking 1st in our Region and 13th overall in the Masters 40-44 division. This set her up well for the qualifier to make it to the Games. After the 4 wod Weekend Masters Qualifier, She sits in 20th Place IN THE WORLD, PUNCHING HER TICKET TO CARSON CALIFORNIA, to compete in the 2016 Reebok CrossFit Games. The Games Start July 19th and is three days long, for more info checkout www.games.crossfit.com.
Congratulations SHANNON!!!

Here is a video of her 4th place Finish in the Qualifier w/ a 357# Deadlift,

 
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formats

5/2/2016

Skill: back squat
WoD:
“Death by”
Pullups

 
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formats

Good luck Dave

Wish Dave Waters luck as he head up to St. Charles to get his CrossFit level 1 trainer certification. Good luck super Dave you’ll do great!

 
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formats

4/29/2016

Skill: Prison Yard Practice

WoD:

"Kelly" w/ a buddy

5RFT
30 Wall Ball Shots 20/14

30 Box Jumps

400m Run

Alternate each rep with a partner, Both partners complete the full run

Post time and partner praises to comments

 
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6 Comments  comments 
formats

4/28/2016

Skill: row

WoD:
12 min amrap
7 deadlift 225/155
50′ handstand walk
7 pullups

 
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formats

4/27/2016

Skill: clean & jerk

WoD:
4 RFT
10 HSPU
25 medball cleans 20/14

 
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formats

4/26/2016

Wod:
“Filthy fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments

 
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formats

4/25/2016

Skill: back squat

Wod:
For time:
200m run
25 burpees
400m run
50 squats
400m run
25 burpees
200m run

Post time & bs load to comments

 
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formats

Friday Night

There will not be a 530pm class tonight. See you in the am after 2 weeks of 5k runs we are back to our Saturday morning training!

 
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formats

4/22/2016

Skill: Prison Yard Practice

WoD:

4RFT w/ Partner

6 Tire flips

6 Stone Cleans 135/95

400m run

 
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formats

4/21/2016

Skill: Press, Push Press, Jerk

WoD:

For Time:

10!

Front Squat 155/115

Ring Pushups

post time and loads to comments

 
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formats

4/20/2016

WoD:

Tabata These

Row (cal)

rest 1 min

Squat

rest 1 min

Pull-ups

rest 1 min

Pushups

rest 1 min

Sit-ups

Post lowest rep round on each movement

 
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formats

4/19/2016

Skill: HS work

WoD: 

For Time:

400 m lunges

post time to comments

 

 
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formats

4/18/2016

Skill: back squat
WoD:
12min amrap
7 burpee box jump overs 24/20
7 t2b
7 power cleans 135/95

Post 20rm load and rounds + reps to comments

 
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10 Comments  comments 
formats

Closed Saturday

Just a reminder will be closed tomorrow for the Walker Johns 5K run 10k run and 1-mile walk come out and join us and support the community!

 
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formats

4/15/2016

Skill: CLEAN

WoD:

"Death By Thrusters"

@ 95/65#

 
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formats

4/14/2016

Skill: Accumulate

3min HS Hold

2min L-sit

1min Bent arm hang

 

WoD:

w/ a Partner complete for time:

5k row

5k run

post time to comments

 
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formats

some shit for your du game

some old school shit for your du game

 
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formats

4/13/2016

Skill: 4x200m Run

WoD:

3RFT

100 DU

50 Wall Ball Shots 20/14

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4 Comments  comments 
formats

4/12/2016

Skill: Deadlift

WoD:

For Time:

21-15-9-15-21

Box Jump overs 24/20

c2b Pull-ups

 
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formats

4/11/2016

Skill: front squat
WoD:
4rft
10 power snatch 75/55
10 bf burpees
10 sdhp 75/55

 
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