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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formats

11/1/2016

Skill: snatch emom WoD: 3rft 400m run 40 Wallballs shots 20/14 Post time to comments

 
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formats

10/31/2016

Skill: Hatch Squat week 1 day 1 You can print or download the app here. Hatch Squat Calculator WoD:  “Grace” For time: 30 reps clean and jerk 135/95 Post time to comments 

 
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formats

10/28/2016

​Wod: w/ a partner  “CrossFit Games Open 14.4” Complete as many rounds and repetitions as possible in 14 minutes of: 60 Calories of Rowing 50 Toes to Bar 40 Wall Ball Shots (20 lbs to a 10′ Target/14 lbs to a 9′ Target) 30 Power Cleans (135/95 lbs) 20 Muscle-Ups

 
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formats

10/27/2016

Wod: 2k row for time

 
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formats

10/26/2017

​Wod: week 7 benchmark 2 retest , 2016 Lurong Championship challenge ​ 8 MINUTE AMRAP Complete as many rounds and reps as possible in 8 minutes of 5 deadlifts, 4 hang power cleans, 3 front squats, 2 shoulder to overhead, & 1 ground to overhead. Athletes may not change or modify any of the movements,

 
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formats

10/25/2016

Skill: 7 min EMOM  front squat @70% Wod:  4 RFT 200 m run 10 burpees bix jump overs 24#/20#

 
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formats

10/24/2016

Skill: back squat 5×3 WoD: For Time: 100 squats 800m run 100 double unders 100 squats post time to comments  

 
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formats

10/21/2016

Skill: deadlift 5×3 all above 80% WoD:  Freestyle Fran 45 reps of each for time:95-lb. thrustersPull-ups Partition as needed to complete 45 reps of each exercise as quickly as possible. Read “Fooling Around With Fran” to help strategize. Post time and rep scheme used to comments.

 
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formats

10/20/2016

​ Skill: 12 min to est 1 RM clean and jerk WoD: 2 person team 14 min amrap 250m row each 3 squat clean each 185/125

 
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formats

10/19/2016

WoD: Lurong Championship challenge retest BASELINE PLUS RETEST Level 3 & Level 2 athletes will complete 2 rounds for time, and Level 1 athletes will complete 1 round for time. There is a 17 minute time cap. Level 3 Men 2 Rounds for Time: Opens500 Meter Row40 Goblet Squats at 53 lbs.30 Wall Sit Ups20

 
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formats

10/18/2016

Skill: Front Squat 5×3 WoD: "Randy" 75/55 pound Power snatch, 75 reps for time. Post time to comments. Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children. Last posted 5/16:  http://parklandcrossfit.com/?p=6977

 
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10/17/2016

Skill: back squat 5×5 WoD:  2 Rounds for time: 100 double unders  85 sit-ups 60 squats 45 kB swings 55/35 Post time to comments 

 
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formats

10/14/2016

WoD: Complete as many rounds as possible in 25 minutes of:45/35#. thrusters, 25 reps25 burpees45/35#. sumo deadlift high pulls, 25 reps Post rounds completed to comments.

 
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formats

10/13/2016

Skill:PPP Wod: For time: “Karen” 150 reps wall ball shots 20#/14#.  Post time to comments.

 
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10/12/2016

​ Wod: lurong wod 5 the equalizer 9 MINUTE AMRAP Complete as many reps as possible of 12 Toes to Bar, 9 Snatches, 6 Box Jump Overs, and 3 Ring Muscle Ups. See the scaling requirements for each level and division. Workout Details and Tips At 3,2,1 Go the athlete begins the workout with either

 
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Attention PCF memberz

Immediately, we are offering limited time offer on one year prepaid membership it is an exceptional deal! Too good to broadcast over the interweb if you are interested call or text me at 573-518-6000 or email me at Kenny@parklandcrossfit.com. This is a limited-time offer and we will only be doing four of these special memberships

 
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formats

10/11/2016

Skill: thruster 5-5-3-3-1-1 work ahap WoD: 3rft 10 front squats 155/115 10 bar hop burpees Post time to comments 

 
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formats

10/10/2016

Skill: 2 min me Tire flips Pushups Squats  WoD: 15 min amrap 200 m run 21 kB cleans 55/35 9 pullups  Post skill scores and rounds plus reps to comments

 
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10/07/2016

​WOD: “CrossFit Total” Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift Shoulder Press 1-1-1 Back Squat 1-1-1 Deadlift 1-1-1   The CrossFit Total (by: Mark Riptoe via CrossFit Journal) The first attempt would be a weight you know you can do for a heavy set of three. The

 
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formats

10/05/2016

​wod: Lurong wod #4 10 MINUTE AMRAP Complete as many reps as possible of 15 Wall Balls, 30 American/Russian Kettlebell Swings, and 60 Double Unders/30 Single Unders. See the scaling requirements for each level and division. Level 3 Men Complete As Many Reps as Possible Opens15 Wall Balls – 20 lbs. to 10 ft. target30

 
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formats

October foundations 

Look at these sweet little faces 

 
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formats

10/4/2016

Skill: emomx8  3T&g power cleans Wod: 7min amrap 3 burpees  5 goblet squats 70/55 7 pullups Rest 3 min Run 1 mile for time

 
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formats

October Foundations roll call

We need to get the contact numbers for everyone that is signed up for October foundations.  If we have spoke with you and confirmed you are in please text your name to 573-518-6000.  I believe we have the numbers of the folks on the stand by list, so you all are good.   So if

 
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formats

10/03/2016

Skill: strict press WoD: Complete as many rounds as possible in 20 minutes of: 100 double-unders100-ft. walking lunge Post rounds completed to comments.

 
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