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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8/16/2010 Wow! What a BEAUTIFUL DAY

OK so did everyone enjoy the break in weather today it was nice to actually be able to breathe while running.  Oh by the way there’s a little running in store BB WOD: 3 Rounds 800m 20 Reps Ground to Over Head 75# For time Great workout, so kept the theme @ the Garage: 3 Rounds

 
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8/13/2010 Another Sweaty One

Better Bodies WOD was another brutal Friday: 5 Rounds 10 Thrusters @95# 10 Walking Lunges R+L=1 For Time Then at the Garage we got down and dirty and saw Tater hit his First 24″ box jump and Finish his WOD with them 3 Full Sets I believe. Also welcomed out Mitch for a tester hope

 
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8/12/2010 RUNNN!!!

We are all a little sore from 3 hard days of training we are doing a little cardio day to recover: 2 Rounds 400m 7 Burpees rest same time as run and burpees 800m 7 Burpees rest same rest time as before For total minus rest times  

 
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Beginner CrossFit Foundations of Funtional Movement

We will be starting a new group of beginner CrossFit. If you have been thinking about trying CrossFit, need to get in shape, want to get in shape, or simply need a new fun way to exercise this is your opportunity. Your first 2 weeks are completely free. This class is designed for beginners, and the deconditioned,

 
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7/31/2010 & 8/1/2010 CROSSFIT LEVEL 1 CERTIFICATION

So, I just completed on of the most rewarding, intense, exhausting weekends of my life.  Diane and I drove to Atlanta on Friday had Seminars all week end and drove back Sunday night. I would love to write about all the great adventures we had along the way but really I enjoy telling the stories in person too much

 
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7/30/2010 ATL LOOK OUT

So I hope everyone loved the wod today: 8 Rounds 1 short lap ~300m 21 DB swings 55# Carry Db w/ you on the run Diane and I headed out at 7:00am and arrived in Atlanta at 5:ish Eastern. Totally psyched for our level 1 crossfit cert. I will be updating everyone all weekend here and on

 
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7/26/2010 Monday Barbell Complex & “Angie”

At Better Bodies this morning we killed a barbell complex, pretty treacherous considering Pultz, Tater and I hit a barbell complex Saturday A.M. The complex today looked like this. 4 Rounds @95# BAR 15 Deadlifts 15 Hang Cleans 15 Push Press 15 Back Squat For Time At the Garage I gave everyone their first shot at a

 
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7/23/2010 @ the Garage Successful Build Followed by a Vicious WOD

After dragging all the gear out to the new garage I set in on building a new pull-up station. I have to say it was a complete success it will be perfect for the beginners the bars are all fairly to and allow for jumping pull-up pretty easily. I’ll be getting the big rack secured next week.

 
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7/23/2010 @ Better Bodies “Hell-en on Steroids”

What a way to start the day Jeff, Josh, Mo and I, fought through what we are calling “hell-en on steroids,” the version of “Helen” that was done at the 2010 CrossFit games. It consists of 1200m run, 63 55# Kettlebell Swings, 36 Pull-ups, 800m run, 42 Swings, 24 Pull-ups, 400m run, 21 Swings, and 12 Pull-ups.

 
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07/22/2010 @ The Garage

Adam, Paul, Ashley, Craig,Tim and I took turns on a 20lb Kettlebell station doing 21 reps while everyone did Burpees. Each of us made it through three rounds of Swings and we had a(rest station) doing Shoot Throughs on some new Piroettes I Just made. Everyone averaged around 60-70 Burpees in the three rounds pretty

 
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