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 4)
formats

5/11/2017

Skill: jerk 3-3-2-2-1-1 WoD: W/ a partner complete 4 RFT 50′ hs walk (wheelbarrow for sub) 20 partner deadlifts 315/225 20 leg raises Post time to comments

 
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Nutrition Talk

Okay family lurong summertime challenge kicks off Monday May 15th we are doing anutrition talk tonight at 6:30 and Saturday morning at 10 a.m. this will be just a general nutrition talk talking about good nutrition but we will also go over at the lurong summertime challenge.  Although it is extra challenging this time of

 
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formats

5/10/2017

Skill: alternating emom 14min 1. 5 c2b pullups + 3 squats 2. 5 hspu + 3 squats WoD: 12min amrap 15 ground to over head 95/65 15 bar facing burpees Post total reps to comments

 
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5/9/2017

Skill: 5×3 ohs WoD: For time: 21-15-9-15-21 Wall ball shots, 20/14 Box jumps 24/20 Post time to comments

 
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Untitled

Skill: run 1 mile for time WoD: “Death by clean and Jerk” EMOM: 1-2-3-4-5-6-7-8-9-10…. (135/95) Every minute on the minute perform an increasing amount of reps until you can- not complete the given work within the minute. ex: 1 clean and jerk minute 1. 2 on min- ute 2. 3 on minute 3…etc until you

 
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Ooops, She did it again!

Congratulations are in order for Shannon O’dell, she has officially qualified for the 2017 CrossFit Games! Shannon has trained all year with laser like focus intent on returning to the biggest stage for CrossFit athletes.  Many of us only see little bits and clips of her training each day, we see her hit a couple

 
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5/5/2017

Skill: 2k row for time/ me chin over bar hang(u do not have to do a pull up to get chin over bar) WoD: 3x 4min amrap 1min rest btwn rounds 3hspu 5sdhp 135/95 7g2oh 135/95 Post total reps to comments

 
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5/3/2017

Skill: 5x me pullups add total of all 5 attempts Max distance handstand walk, or accumulate 3 min hs hold/ practice + 40 monkey touches WoD: 13min amrap 20 wb shots 20/14 20 reps, 1 arm alt db snatch 50/35 Post total reps

 
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May Foundations!

Welcome Ladies

 
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formats

5/1/2017

Skill: back squat 5×3 WoD: 5rft 20 squats 40 double unders Post time to comments

 
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4/28/2017

Wod: “Whitten” Five rounds for time of: 22 Kettlebell swings, 70/55 22 Box jump, 24/20 Run 400 meters 22 Burpees 22 Wall ball shots, 20/14 Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi 33:48 (1.5pood KB, 20″ box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24″ box, 16lb ball), Graham

 
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4/27/2017

WoD: CrossFit total 2 Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat. Spencer Hendel: clean 352, bench 281, OHS 341 = 974lbs. Post total to comments.

 
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4/26/2017

WoD: 5 RFT 5 Deadlifts 5 Hang Cleans 5 front squats 5 push jerks Men, 155#, Women, 115# Post time to comments

 
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4/25/2017

Skill: mini tri for time : start on bike ride 2k, then row 1500m, then run 800m WoD: Partner wod 10 min amrap 10 alternating burpees 10 alternating squats 10 alternating push-ups Post total reps and partner praises to comments  

 
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4/24/2017

Skill: deadlift 5×3 controlled touch and go WoD: AGOQ Workout 3 21-15-9 reps for time of: Shoulder-to-overheads, 135 lb. Chest-to-bar pull-ups Post time to comments. This is the third of the four age group qualifier wods for the 2017 CrossFit Games. Wish Shannon luck today as she wraps up a weekend full of pain and

 
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4/20/2017

Skill: strict press 5-5-3-3-1-1-1 WoD: 3 RFT 800m run Rest 3 min

 
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Regionals & games tickets special

Holla if you want in on any of this! Here are some benefits for affiliates looking to attend Regionals and the Games. REGIONAL TICKETS Each LOR will be allotted one complimentary non-transferrable ticket to their respective Regional. Their ticket and affiliate credential can be picked up at will call when they present a valid photo ID.

 
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4/14/2017

WoD: Grab Yo favorite partner for this one Team WOD | Two Person 1 person works & 1 person (active rest) 100 KettleBell Swings (Jumping Jacks) 100 Lunges w/ KB (Plank) 100 KB Single Arm Power Cleans (Mountain Climbers) 100 KB Single Arm Push Press (Feet 6″ off Ground) 100 KettleBell SDHP (Just Rest &

 
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4/12/2017

Skill: 2x200m for time rest 2 min btwn efforts 2x400m for time rest 2 min btwn efforts WoD: 5 rounds for time: 10 hang power clean 155/105 10 hspu Post time to comments

 
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4/10/2017

 
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4/11/2017

  WoD: 3min ME -EACH Front Squat 185/115 Back Squat 225/155 Row For Calories Toes to Bar rest as needed between exercises post reps completed on each exercise

 
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4/7/2017

Liam For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. Post time to comments

 
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4/6/2017

Skill: 3x200m each for time rest as needed WoD: 3, 3 min AMRAPs Rest 2 min btwn 5 pwr cleans 155/115 5 burpee box jump overs Post total reps

 
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4/5/2017

 Skill: 2 min as many calories as possible assault bike, 3*me L-sit Alt w 3* me strict t2b WoD: 12 min amrap 20 steps of lunge 20 push-ups 20 situps

 
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4/4/2017

Skill:  Jerk 7×1 WoD: 5 rounds for time of: Run 400 meters 185/125-lb. deadlifts, 21 reps Post time to comments.

 
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