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 4)
formats

6/6/2016

Skill: deadlift WoD: For Time: 3 rounds 200m run 25 squats then, 3 rounds 100 double unders 25 pushups post time to comments

 
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6/3/2016

EDD Skill Challenge Week 3 Skill: HANDSTAND WALK FOR DISTANCE, ME HANDSTAND PUSHUP/ ME HANDSTAND HOLD WoD: 1 minute of hang squat cleans, 95/65 1 minute of burpees 1 minute of toes-to-bars 2 minutes of hang squat cleans, 95/65 2 minutes of burpees 2 minute of toes-to-bars 1 minute of hang squat cleans, 95/65 1

 
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6/1/2016

EDD CHALLENGE WOD 3 Wod: Christine = 3 Rounds for Time, 12 min cap. Men’s Rx level 3- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 24” Men’s Level 2- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box step ups at 20" Mens Level 1- 500 m row, 12 deadlifts

 
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formats

6/1/2016

EDD CHALLENGE WOD 3 Wod: Christine = 3 Rounds for Time, 12 min cap. Men’s Rx level 3- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 24” Men’s Level 2- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box step ups at 20" Mens Level 1- 500 m row, 12 deadlifts

 
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5/31/2016

Skill: Back Squat WoD: For Time: 100 Double Unders 25 burpees 75 Double Under 25 burpees 50 Double Unders 25 burpees 25 Double Unders 25 burpees post time to comments

 
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5/27/2016

EVERY DAMN DAY CHALLENGE SKILL BONUS SKILL: OLY TOTAL WoD: 10 Min AMRAP 10 Wall Ball Shots 20/14 8 Burpees 6 Pull-ups Post SCORES  to comments

 
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5/26/2016

Skill: ROW WoD: For Time: 50 Strict T2B 25 DU EMOM Post time to Comments

 
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5/25/2016

EVERY DAMN DAY CHALLENGE WOD: For Time: 10-8-6-4-2 Reps, Hang Power Clean 135/95 Alt. w/ 20-40-60-80-100 meter shuttle runs 5 min Time Cap Level 3 is as Rx Level 2 is 95/65 Hang Power Cleans Level 1 is 55/35 Hang Power Cleans  

 
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5/24/2016

Skill: ME HS WORK WoD: For Time: 400m Run 50 Push-ups 800m Run 100 Air Squats 400m Run Post Time and HS WORK #s to Comments

 
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formats

5/23/2016

Skill: back squat WoD: With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75 lb. From 5:00-10:00 use 95 lb. From 10:00-15:00 use 115 lb. Continue adding 20 lb. every 5 minutes for as long as you are able. Post number of minutes completed to comments.

 
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5/20/2016

EDD SKILL CHALLENGE 1 CrossFit Total 2 Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep  Clean is from the ground, power or squat. WoD: WoD: “Randy” 75/55 pound Power snatch, 75 reps for time. Post time to comments. Enlarge image Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was

 
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5/18/2016

EVERY DAMN DAY CHALLENGE WOD 1 "JACKed upIE" For Time:  1000m Row 50 Thrusters 45/35 30 Burpees Level 3 is as Rx Level 2 thruster may be modified w/ push press Level 1 thruster may be modified w/ push press 35/15, Burpees Modified w/ pushups Post Time to Comments   Today is the 1st day of

 
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5/13/2016

Skill: Prison Yard Practice WoD: w/ partner complete 3rft 100m partner carry 6 stone cleans 135/95 6 sled push 115/70 down+back =1   Post time and partner praise to comments.

 
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5/11/2016

WoD:  For time: Run 800m  35 pullups Run 800m 20 c2b pullups Run 800m 5 bar muscle ups   Post time to comments.

 
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5/10/2016

WOD: “The Bear Complex” Without dropping the bar, complete the following sequence, seven times: Power Clean; Front Squat; Push Press (have bar land behind head, in rear-rack position); Back Squat; Push-Press (have bar land on chest, in front-rack position). Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt

 
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5/6/2016

Skill: Deadlift WoD: "Boat race" 3RFT 500m Row 400m Run rest 3 min.

 
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5/5/2016

All Classes over 5 people will play ultimate frisbee so bring your friends.  There will be an alternate wod posted if there are less than 5 in a class.

 
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5/4/2016

WoD: Tabata These Row (cal) rest 1 min Squat rest 1 min Pull-ups rest 1 min Pushups rest 1 min Sit-ups Post lowest rep round on each movement

 
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5/3/2016

WoD: "Grace" For Time: 30 Reps Clean & Jerk 135/95 Post Time t o Comments

 
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4/29/2016

Skill: Prison Yard Practice WoD: "Kelly" w/ a buddy 5RFT 30 Wall Ball Shots 20/14 30 Box Jumps 400m Run Alternate each rep with a partner, Both partners complete the full run Post time and partner praises to comments

 
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4/22/2016

Skill: Prison Yard Practice WoD: 4RFT w/ Partner 6 Tire flips 6 Stone Cleans 135/95 400m run

 
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4/21/2016

Skill: Press, Push Press, Jerk WoD: For Time: 10! Front Squat 155/115 Ring Pushups post time and loads to comments

 
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4/20/2016

WoD: Tabata These Row (cal) rest 1 min Squat rest 1 min Pull-ups rest 1 min Pushups rest 1 min Sit-ups Post lowest rep round on each movement

 
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4/19/2016

Skill: HS work WoD:  For Time: 400 m lunges post time to comments  

 
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4/15/2016

Skill: CLEAN WoD: "Death By Thrusters" @ 95/65#

 
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