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 "Daily WorkOuts" (Page 30)
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8/24/2010 SOME of the GOOD STUFF

1 Week from today is my last day @ the BB todays WOD: 400m 25 Handstand Push-ups 800m 35 Push-ups 400m 100 Squats 800m 25 Burpees for time Great Job Crew you all did awesome!!!  We had a doosie out @ the Garage the Main Site WOD for Monday WOW!!! : 5 Rounds 50 Touch

 
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8/20/2010 GREAT Friday

BB WOD: 4 rounds 800 m 25 DB Swings 55# For Time At the Garage Advance Class we hit a variation of the MainSite WOD : 3 rounds 15 Pull-ups 10 Ring Dips 5 Back Squat 95# For Time Had a huge Beginner Class thanks to all who came out our first full week of beginners has

 
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8/19/2010 Strength Day and GARAGE GONE BAD

At BB we had a Strength Day: Push Press 3-3-3-3-3 Props to Lisa who PRd her Push Press by 20# hitting 85#, impressive.  At strong group of girls in the morning.  At the Garage we had a pretty good one GARAGE GONE BAD: GARAGE GONE BAD 1min per exercise 3 rounds Wall Ball 20# ball

 
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8/18/2010 RUN FASTER!!!

EEEE!!! Where did our wonderfully cool, easy to breathe air go. BB WOD: 15 Rounds 20 Sec Sprint 40 Sec Rest For Distance Tremendous effort you all didn’t know you could run that fast!!!  Advance Class @ the Garage was a thrasher: AMRAP in 16 Min 15 Sumo DeadLift High Pulls @ 45# 200 Ft

 
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8/17/2010 AMRAP N Another Beautiful Day

Had to throw down a tough AMRAP today @ BB just because its about time: AMRAP in 18min 10 Cleans @135# 10 Handstand Push-ups 10 Pull-ups Very good job everyone on a tough workout.  Out @ the Garage we had some great weather for a fun WOD : 4 Rounds 100 yd Shuttle run w/ 20# med ball

 
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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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8/11/2010 Recovery kinda w/ Angie and a Shoulder Heavy WOD

Wow, if you trained yesterday and you weren’t soar there may be something wrong with you. Between “AdamBrown” and “Barbra” I think everyone was a little on the tore up side.  So might as well tear the house down again right: “ANGIE” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats For Time Must Complete 100

 
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8/10/10 ADAMBROWN hero WOD Then BARBRA

MainSite posted “AdamBrown” hero WOD and I couldn’t pass the opportunity t0 honor a hero and wreck the crew so this is what it looked like: 2 Rounds 24 reps 295# Deadlift 24 reps 20# DB Thrusters 24 reps 24″ Box Jump 24 reps 195# Bench Press 24 reps 24″ Box Jump 24 Reps 20# DB Thrusters

 
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8/9/2010 Ground to Over Head MMM, Good

So we started the day with the main site WOD: Three Rounds Ground to Overhead 95#, 10 Reps 200 yd Shuttle run 50yd Turnarounds For time We’ll the 5:am Crew blew through it like a tornado through a trailer court so I upped the ante knowing it just wouldn’t suffice the 8:am crew. I added

 
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8/5/2010 Heavy Deads new PRs and a Good One @ the Garage

@ Better Bodies today we had a heavy deadlift day: Deadlift 3-3-3-3-3 With all the heavy lifting I figure we might as well go for some big pulls, Congrats to Lisa and Camile who both pulled 155# not bad for a couple girls (just kidding) I know a gym full of guys that couldn’t pull that

 
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8/4/2010 Cleans Press heat Burpees N more heat

Better Bodies WOD was sick today. literally PUKIE: 20 Min. AMRAP 7 Squat Cleans 135# 6 Push Press 135# 5 Pull ups 400m The Garage was roughly a 100 degrees. So we did a version of a burpee check this out. Drop down burpee style do a push-up, roll over do a sit-up, roll back over do 2 push-ups,

 
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8/3/2010 Some Like it HOT!!!

We had a pretty fun morning at Better Bodies the girls threw down @ 8:am then Tater, and later Pultz and Travis all knocked out: 4 Rounds 15 Deadlifts @155# 25 Modified Hand Stand Push-ups 3 burpees on the Minute every Minute For Time Then this evening out at the Garage where it was somewhere around

 
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8/2/2010 Stayed in Bed

After getting home at 3:am from Atlanta figured I’d stay in bed all day. Texted in this WOD: 4 Rounds 400 M 50 Air Squats For time Then at the Garage after a day of rest I was ready to put this new Training Certification to work and Adam, Erin, and Tater all Enjoyed this

 
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7/29/2010 Garage Workout

Big thanks to Adam for the help Securing the old rack in its new location, and the help with the hyper-lite bars.   We finished up the projects and cleaned up in time to smoke through an AMRAP WOD: AMRAP 20min  20 Push Press 25# 15 Pull-ups 10 Box (Rock) Jumps Good Job Guys and Thanks again Adam.

 
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7/29/2010 Strength Day @ Better Bodies

Great job today everyone some super strong females and dudes. WOD:  BACKSQUAT  5 sets 3 reps HEAVY Highlights:  Kevin finished w/ 405# last 2 sets                          Jackie,Shara,Sara all Hit 105#                          Camile & Lisa Killed 155#                          Tater 275# WHaT!!!                          Sorry late guys know u killed it to just don’t have your stats

 
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7/28/2010 Fun Fun Clean n Run

Wow, what a scorcher today. A perfect day to take some dumbbells outside of the air-conditioned gym and get some running and lifting in… WOD: 400m 25 Dumbbell Power Cleans @ 40#DBs 800m 15 DB Power Cleans 1200m 5 DB Power Cleans For Time (bonus points for ever lb of sweat) Headed out to the Garage and

 
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7/27/2010 Mixer Up Day

So my 5am guys received a text in wod, due to lack of sleep, it may be a combination of nerves and the fact that both of my children woke up around twenty times each last night.  The WOD: 21-15-9 BodyWeight Bench Press Burpees For Time That sounded really fun, hope you guys enjoyed it.  Then

 
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