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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formats

08/22/2017

Skill:  3 attempts, 30sec ME cal. Bike 3 attempts, 30 sec ME cal. Row Wod:  “Nancy” 5 RFT 400 m run 15 OHS 95/65#

 
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formats

08/21/2017

Skill:  back squat work up to a 1 rep max Wod:  “Fran” 21-15-9 Thrusters 95/65 Pullups

 
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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 30 sec ME squat 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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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

 
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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

 
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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 Post time to comments

 
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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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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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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 Post time to comments

 
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