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 November
formats

11/30/2016

​Skill: hatch squat program 5/2 WoD:  Complete as many rounds as possible in 10 minutes of: 95/65-lb. power snatches, 10 reps10 burpees Post rounds and reps completed to comments.

 
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11/29/2016

Wod: ​For time: Row 50 calories50 handstand push-ups50 body row parallel to floor50 reps sumo deadlift high pulls 95/65 50 inverted burpees50 toes-to-barsRow 50 calories Post time to comments. https://youtu.be/3Yic5SqdWvE

 
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11/28/2016

 Skill: hatch squat program 5/1 Wod: For time: 10 RFT 5 pullups 25 double unders

 
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11/25/2016

​skill: PPP WoD   Download: Low SD HD   Download a PDF of the workout description and scorecard Workout 13.4 score submissions are CLOSED The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then

 
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11/25/2016

​skill: PPP WoD   Download: Low SD HD   Download a PDF of the workout description and scorecard Workout 13.4 score submissions are CLOSED The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then

 
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11/23/2016

Skill: hatch squat 4/2 Wod  For time: 300 du 5 pushups emom Time to comments 

 
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Black Friday Membership Special

We are offering a three month unlimited prepay membership for $200.  That comes out to around $66 a month!  This is a prepay so you must pay all at once.  Best to have cash or check as a 3% fee is added to card transactions. Only five memberships are available at this price so if

 
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Holiday hours

On Thanksgiving Day we will have a 9 am class only.  Friday, the day after Thanksgiving,  all evening classes are cancelled after the 2:30.  Friday morning classes as usual.  Have a safe and happy Thanksgiving!

 
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11/22/2016

Skill: 7min emom, 1 power snatch+ 1 hang squat snatch+ 1 ohs Wod: 3rft 200m run 15 deadlift 225/155 15 hspu Post time to comments 

 
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11/21/2016

Skill: Hatch Squat program week 4/ day 1 WoD: 10 min amrap 50 double unders 40 kB swings 55/35 30 t2b Post total reps to comments 

 
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11/18/2016

Final installment of the “B00m run” series WoD: For time: 800m run 50 ground to over head 135/95 800m run Post time to comments 

 
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11/17/2016

Skill: 5*3 bench press / 2k row WoD: For time: 800m run 50 kb swings 55/35 800m run Post time to comments 

 
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11/16/2016

Skill: Hatch Squats week 3 day 2 WoD: For time: 800m run 50 reps, 2 for 1 Wallball shots 20/14 800m run Post time to comments 

 
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11/15/2016

Skill: 7 min emom 3ohs Bar will start from ground if u squat snatch the 1st rep counts as ohs Wod: For time: 800m run 50 burpees 800m run

 
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11/14/2016

Skill: hatch squat week 3 day 1 WoD: For time: 800m run 50 pullups 800m run Post time to comments 

 
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11/11/2016

​ “THREE WISE MEN”  3, 4-Minute AMRAPs in 16 minutes “Jeremy Wise” As Many Rounds & Reps as Possible (AMRAP) in 4 Minutes 5 Hang Squat Snatch (135/95 lbs) 10 Bar-Facing Burpees “Ben Wise” AMRAP in 4 Minutes 10 Power Cleans (135/95 lbs) 20 Pull-Ups “Beau Wise” AMRAP in 4 Minutes 15 Box Jump-Overs (24/20

 
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11/9/2016

Skill: hatch squat 2/2 WoD: 3 rounds for max reps: Max reps pullups w/o coming of the bar Max reps pushups w/o letting thighs touch the ground 400m run each round Post scores to comments 

 
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11/8/2016

Skill: 7 min emom 3x t&g power cleans WoD:  Elizabeth  21-15-9 for time Power cleans 135/95 Ring dips

 
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11/7/16

Skill:  hatch squat week 2/day  WoD:  3 rounds 3 min amrap each round, rest 1 min. between rounds 3 burpees 6 pullups 9 goblet squats 55#/35#

 
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Mother Rucking Friday

Hey I’m going for a ruck( March w a weighted pack) Friday night starting at the gym at 9 pm.  I have mapped out a hike that should take a couple hours. Bring a head light, something to drink, comfortable shoes to hike in and layers of comfortable hiking clothes.  This is just for fun

 
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11/4/2016

Skill: clean 12 min to work ahap WoD: DT In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Five rounds for time 155 pound Deadlift, 12

 
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11/3/2016

Skill: STRICT PRESS 5-5-4-4-3-2-1 WOD: 12 MIN AMRAP 5 burpees 10 knees to elbows 15 KB swings 55/35 post score to comments

 
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11/2/2016

Skill: hatch squat program week 1 day 2  print out ur #s or grab the app @ hatch-squat-calculator.com WoD: 21-15-9 rep rounds of Strict pullups  Hspu Complete 100 double unders between each round. Post time to comments 

 
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November foundations 

Lets here for these brave souls!

 
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