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 2016 April
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Good luck Dave

Wish Dave Waters luck as he head up to St. Charles to get his CrossFit level 1 trainer certification. Good luck super Dave you’ll do great!

 
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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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4/28/2016

Skill: row WoD: 12 min amrap 7 deadlift 225/155 50′ handstand walk 7 pullups

 
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4/27/2016

Skill: clean & jerk WoD: 4 RFT 10 HSPU 25 medball cleans 20/14

 
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4/26/2016

Wod: “Filthy fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments

 
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4/25/2016

Skill: back squat Wod: For time: 200m run 25 burpees 400m run 50 squats 400m run 25 burpees 200m run Post time & bs load to comments

 
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Friday Night

There will not be a 530pm class tonight. See you in the am after 2 weeks of 5k runs we are back to our Saturday morning training!

 
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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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4/18/2016

Skill: back squat WoD: 12min amrap 7 burpee box jump overs 24/20 7 t2b 7 power cleans 135/95 Post 20rm load and rounds + reps to comments

 
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Closed Saturday

Just a reminder will be closed tomorrow for the Walker Johns 5K run 10k run and 1-mile walk come out and join us and support the community!

 
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4/15/2016

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

 
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4/14/2016

Skill: Accumulate 3min HS Hold 2min L-sit 1min Bent arm hang   WoD: w/ a Partner complete for time: 5k row 5k run post time to comments

 
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some shit for your du game

some old school shit for your du game

 
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4/13/2016

Skill: 4x200m Run WoD: 3RFT 100 DU 50 Wall Ball Shots 20/14 Post time to comments

 
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4/12/2016

Skill: Deadlift WoD: For Time: 21-15-9-15-21 Box Jump overs 24/20 c2b Pull-ups

 
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4/11/2016

Skill: front squat WoD: 4rft 10 power snatch 75/55 10 bf burpees 10 sdhp 75/55

 
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Friday morning

Just a reminder Friday morning after the 8 a.m. class we will be going over to the Centene Center to help carry gear for Big Daddy Weave. This is to help habitat. So if you got a spare min and want to help feel free.

 
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4/8/2016

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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Friday night BEER FRIDAY!!!

This Friday night come hang out after the 430pm class we will be grilling out and having a poker game. Come by hang out and socialize with the PCF Family its always a good time! Feel free to bring something to toss on the grill or whatever you’d like.

 
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Saturday 5k race

Saturday morning there is a 5k race @ engler park that we are sponsoring and running the timing for. The race starts at 9am so there will not be a 9am class but I will be coming back to the box and will have a 10am class for anyone who wants to train. Registration is

 
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4/7/2016

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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The BattleGrounds

http://thebattlegrounds.com/ JOIN OUR TEAM HEADING TO THE BATTLEGROUNDS MAY 21st This is a Permanent O-Course Located in Wright City, It is a 5k with 30 Obstacles. Dont miss out it is gonna be a blast!!!

 
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