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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Home Archive for category "Uncategorized" (Page 2)
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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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 Post time to comments

 
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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

 
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7/13/2017

Skill: power clean Work to a heavy 1 rm power clean then 5*1 at 90% Skill: 7min amrap 500m row 15 burpees 15 box jumps Rest 2 min 5min amrap 25 push press 75/55 25 situps

 
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formats

7/12/2017

Skill: ME 90 sec Row for calories ME 90 sec assault bike ME hang on bar ME hand stand hold WoD: For time: 21-15-9 Power cleans 165/115 T2B Post reps and times from skil work, and time to comments

 
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formats

7/11/2017

Skill: Deadlift 5-5-3-3-2-2 work ahap touch n go WoD: 3 RFT 25 kB swings 55/35 30 Lunges w/ kB 55/35 Post time to comments

 
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formats

7/07/2017

W/ a partner 100 power snatches 75/55 100 bar facing burpees 100 box jumps24/20 100 goblet squats 55/35

 
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formats

Games Fundraiser Yard Sale

The yard sale is this weekend!  This is a fundraiser for the Games expenses.  Thank you to everyone that donated items!  We have a lot of nice stuff to sell.  If you have items you’d like to donate its not too late, bring them in.  The yard sale will be open tomorrow morning at 7am

 
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formats

7/6/2017

Skill: 5×3 bench Press alt w/ 5×3 bent over row WoD: For time: 21-15-9 Wallball shots 20/14 Ring push-ups Post skill loads and wod time to comments

 
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formats

7/5/2017

Skill: emom 11min 1. ME squats in 30 sec 2. ME DU in 30 sec WoD: 4rft 400m run 15 ohs 95/65 Post time to comments

 
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formats

7/4/2017

We will only have 1 class at 9am on july fourth come start your freedom celebration with us

 
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formats

6/29/2017

Skill:Back squat 5×3 @80% WoD: “Tag ur it” w a partner relay style each run the following: 100m 200m 400m 200m 100m Post total time

 
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formats

6/28/2017

Skill: me pullups 1. Strict 2.kipping 3. Mu 3x me HSPU WoD: 5 rounds for reps of: 1 minute of 75/55lb sumo deadlift high pulls 1 minute of 75/55lb push presses 1 minute of rowing Rest 1 minute Post total reps completed to comments.

 
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formats

6/27/2017

Skill: Hang Squat Snatch work to a heavy set of 3 WoD: 10 min AMRAP: 10 Box Jump-Overs (24″/20″) 10 Kettlebell Swings (55/35) 10 Wall Ball Shots (20/14) 10 weighted Sit Ups (25/15) post total reps completed

 
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6/26/2017

Skill: EMOM x 11min 1. 4 Front Squats 155/105 2. 4 Push Press 155/ 105 WoD: In front of a clock set for 12 minutes: 1 minute of double-unders 1 minute of 50/30-lb. dumbbell snatches 2 minutes of double-unders 2 minutes of 50/30-lb. dumbbell snatches 3 minutes of double-unders 3 minutes of 50/30-lb. dumbbell snatches

 
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formats

6/23/2017

WoD: W/ a partner or on your own complete for time 1 mile run 100 pullups 100 pushups 100 situps 100 squats 1 mile run Post time to comments Thanks b

 
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6/22/2017

Skill: 2k row for time WoD: For time 21-15-9 Thruster 95/65 kB swings 55/35 Pushups

 
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