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

08/18/2017

Wod:  50-40-30-20-10

Wall balls 20/14#

Weighted sit ups 25/15#

 
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formats

08/17/2017

Skill:  front squat 5×3 @ 75%

Wod:  4 RFT

800 m run

Rest 2 min btw rounds

 
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formats

08/16/2017

Skill:  back squat 5, 5, 3, 3, 2, 1

Wod:  4x 4min rounds

Round 1&3

10 burpees, 10 push press 95/65

Round 2&4

10 power snatches, 10 sit ups

 
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formats

08/15/2017

Skill:  5x ME pull ups

3X ME hspu

Wod:

w/ a partner For Time

Row 5000 m

400 air squats

Break up as desired

 

 
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formats

08/14/2017

Skill:  deadlift 7×2

WoD:  5 RFT

15 R arm DB snatch 40/20

15 L arm DB snatch 40/20

400m run

 
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formats

08/11/2017

Wod:  10 RFT

9 thrusters 95/65

35 double unders

 
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formats

08/10/2017

Skill: 5×3 ohs
WoD:
3 x 3 min amrap rest 1 min btw rnds
5 hang power cleans 135/95
5 bar facing burpees

 
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formats

August Foundations

Welcome to the box, gang!!!

 
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formats

08/09/2017

 

Skill: 5 min Emom

  1. 30 sec ME squat
  2. 30 sec freestanding/ Hand stand Hold

WoD: w/ a partner

Together run 400m w/ 1 medicine ball 20/14

Then complete 100 wall ball shots each alternating every 25 reps

Together run 400m w/ 1 medicine ball 20/14

 
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formats

08/08/2017

Skill: Strict press 5×3 work to a heavy set of three, then add 15# 2 attempts at a single weight

WoD: 3 RFT

15 cal row

15 power snatches 95/65

 
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formats

08/04/2017

WoD: w/ partner

Run 400m both at the same time

100 wb shots 20/14

200 DB shoulder press 40/20 2dbs

300 squats – both partners hold on of the dbs

2k row

 
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formats

08/03/2017

Skill: 3x ME HSPU

3x ME STRICT Pullups

WoD:

10!

Hang Power cleans 135/95

Pushups

Run 100m btwn rnds

 
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formats

08/02/2017

Skill:  5×3 power clean, touch-n-go @75%

WoD:  5 RFT

10 box jumps 24/20

20 med ball cleans 20/14

30 kettlebell swings 55/35

 
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formats

08/01/2017

Skill:  7×1  strict press, work to 1 rep max

WoD:  3 RFT

15 thrusters 95/65

15 bar facing burpees

 

 
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formats

7/31/2017

Read more…

 
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formats

7/28/2017

Dallas 5

5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155/115 lb.
7 box jumps, 24/20-in. box
Then, 5 minutes of:
Turkish get-ups, 40/20-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75/55 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Post reps for each station to comments.


On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

 
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formats

7/27/2017

Skill: Work to a heavy 1rm power snatch

WoD:

800m run

50 wb shots 20/14

50 box jumps 24/20

50 kB swings 55/35

800m run

Post time to comments

 
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formats

7/26/2017

WoD:

BAR FIGHT  from 2017 CFGames

For time:

50 chest-to-bar pull-ups
40 toes-to-bars
30 cleans and jerks 135/95

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formats

7/25/2017

Skill: work to a 1rm clean & jerk in 8 min then 5*1 rep of of the following complex 2 power cleans + 1 jerk @ 80% of today’s 1rm

WoD:

For time

21-15-9

Push press 95/65

Ring Dips

Pushups

 

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formats

7/24/2017

Skill: emom 11 min
1. 2 reps front squat @75%
2. ME push-ups in 30 sec

WoD:
3, 3 min rounds rest 2 min btwn rnds
Run 200m
Max reps burpees w remaining time.

Post total reps completed

 
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formats

7/21/2017

WoD:

Badger

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.

 
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formats

7/19/2017

WoD: w a partner complete

200 alt db snatch 50/35

200 db lunge carry any way

200 1 arm db push press

200 1 arm db ohs

Post time and thoughts on today’s movements to comments

 

 
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formats

7/18/2017

Skill: 14min emom

1. Back squat 3 reps @ 75%

2. 5 strict pullups

3. 15 air squats

WoD:

3 RFT

25 kB swings 55/35

15 power snatches 95/65

Post time to comments

 

 

 
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formats

7/17/2017

Skill: Handstand Time, accumulate at least five minutes upside down working on handstand walk, handstand push-up, and or handstand hold

WoD:

“Diane”

21-15-9 reps for time of:

Deadlift 225/155

HSPU

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formats

7/14/2017

Rich

For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.

Post time to comments.


U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.

 
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