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 2017 August
formats

08/18/2017

Wod:  50-40-30-20-10 Wall balls 20/14# Weighted sit ups 25/15#

 
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formats

08/17/2017

Skill:  front squat 5×3 @ 75% Wod:  4 RFT 800 m run Rest 2 min btw rounds

 
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formats

08/16/2017

Skill:  back squat 5, 5, 3, 3, 2, 1 Wod:  4x 4min rounds Round 1&3 10 burpees, 10 push press 95/65 Round 2&4 10 power snatches, 10 sit ups

 
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formats

08/15/2017

Skill:  5x ME pull ups 3X ME hspu Wod: w/ a partner For Time Row 5000 m 400 air squats Break up as desired  

 
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formats

08/14/2017

Skill:  deadlift 7×2 WoD:  5 RFT 15 R arm DB snatch 40/20 15 L arm DB snatch 40/20 400m run

 
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formats

08/11/2017

Wod:  10 RFT 9 thrusters 95/65 35 double unders

 
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formats

08/10/2017

Skill: 5×3 ohs WoD: 3 x 3 min amrap rest 1 min btw rnds 5 hang power cleans 135/95 5 bar facing burpees

 
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formats

August Foundations

Welcome to the box, gang!!!

 
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formats

08/09/2017

  Skill: 5 min Emom 30 sec ME squat 30 sec freestanding/ Hand stand Hold WoD: w/ a partner Together run 400m w/ 1 medicine ball 20/14 Then complete 100 wall ball shots each alternating every 25 reps Together run 400m w/ 1 medicine ball 20/14

 
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formats

08/08/2017

Skill: Strict press 5×3 work to a heavy set of three, then add 15# 2 attempts at a single weight WoD: 3 RFT 15 cal row 15 power snatches 95/65

 
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formats

08/04/2017

WoD: w/ partner Run 400m both at the same time 100 wb shots 20/14 200 DB shoulder press 40/20 2dbs 300 squats – both partners hold on of the dbs 2k row

 
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formats

08/03/2017

Skill: 3x ME HSPU 3x ME STRICT Pullups WoD: 10! Hang Power cleans 135/95 Pushups Run 100m btwn rnds

 
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formats

08/02/2017

Skill:  5×3 power clean, touch-n-go @75% WoD:  5 RFT 10 box jumps 24/20 20 med ball cleans 20/14 30 kettlebell swings 55/35

 
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