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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Foundations Classes Now Forming!!
Reserve your spot for our next Foundations course! This is a 4 week program, that will meet 3 days a week, to get you ready for our main classes. We will go through the 9 foundational movements of CrossFit, along with numerous mobility exercises, and strength progressions. This program is recommended before entering our main classes. Foundation classes are held every Tuesday, Wednesday, and Thursday evenings at 6:30 p.m. A new 12 class progression starts the first Tuesday of every month. Call Kenny at 573-760-1248 or email kenny@parklandcrossfit.com for more info!

formats

08/01/2017

Skill:  7×1  strict press, work to 1 rep max

WoD:  3 RFT

15 thrusters 95/65

15 bar facing burpees

 

 
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formats

7/31/2017

Read more…

 
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formats

7/28/2017

Dallas 5

5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155/115 lb.
7 box jumps, 24/20-in. box
Then, 5 minutes of:
Turkish get-ups, 40/20-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75/55 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Post reps for each station to comments.


On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

 
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formats

7/27/2017

Skill: Work to a heavy 1rm power snatch

WoD:

800m run

50 wb shots 20/14

50 box jumps 24/20

50 kB swings 55/35

800m run

Post time to comments

 
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formats

7/26/2017

WoD:

BAR FIGHT  from 2017 CFGames

For time:

50 chest-to-bar pull-ups
40 toes-to-bars
30 cleans and jerks 135/95

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formats

7/25/2017

Skill: work to a 1rm clean & jerk in 8 min then 5*1 rep of of the following complex 2 power cleans + 1 jerk @ 80% of today’s 1rm

WoD:

For time

21-15-9

Push press 95/65

Ring Dips

Pushups

 

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formats

7/24/2017

Skill: emom 11 min
1. 2 reps front squat @75%
2. ME push-ups in 30 sec

WoD:
3, 3 min rounds rest 2 min btwn rnds
Run 200m
Max reps burpees w remaining time.

Post total reps completed

 
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formats

7/21/2017

WoD:

Badger

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.

 
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formats

7/19/2017

WoD: w a partner complete

200 alt db snatch 50/35

200 db lunge carry any way

200 1 arm db push press

200 1 arm db ohs

Post time and thoughts on today’s movements to comments

 

 
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formats

7/18/2017

Skill: 14min emom

1. Back squat 3 reps @ 75%

2. 5 strict pullups

3. 15 air squats

WoD:

3 RFT

25 kB swings 55/35

15 power snatches 95/65

Post time to comments

 

 

 
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formats

7/17/2017

Skill: Handstand Time, accumulate at least five minutes upside down working on handstand walk, handstand push-up, and or handstand hold

WoD:

“Diane”

21-15-9 reps for time of:

Deadlift 225/155

HSPU

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formats

7/14/2017

Rich

For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.

Post time to comments.


U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.

 
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formats

7/13/2017

Skill: power clean
Work to a heavy 1 rm power clean then 5*1 at 90%
Skill:
7min amrap
500m row
15 burpees
15 box jumps
Rest 2 min
5min amrap
25 push press 75/55
25 situps

 
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formats

7/12/2017

Skill: ME 90 sec Row for calories
ME 90 sec assault bike
ME hang on bar
ME hand stand hold
WoD:
For time:
21-15-9
Power cleans 165/115
T2B

Post reps and times from skil work, and time to comments

 
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formats

7/11/2017

Skill: Deadlift 5-5-3-3-2-2 work ahap touch n go

WoD:

3 RFT

25 kB swings 55/35

30 Lunges w/ kB 55/35

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formats

7/10/2017

Skill: Back squat EMOMx 7 min  3 reps backsquat start at 70% and climbing

WoD:

“Tabata This!”

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Russ Malz 8, 21, 10, 15, 20 = 74, Kristan Clever 4, 25, 10, 15, 18 = 72,

Kim Malz 5, 22, 10, 11, 23 = 71, Austin Malleolo 8, 21, 10, 14, 11 = 64.

Post Tabata score for each exercise to comments and total for final score.

Virtuosity is defined as performing the common uncommonly well.
Do you just do the movements or do you strive to do them well?

 
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formats

7/07/2017

W/ a partner

100 power snatches 75/55

100 bar facing burpees

100 box jumps24/20

100 goblet squats 55/35

 
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formats

Games Fundraiser Yard Sale

The yard sale is this weekend!  This is a fundraiser for the Games expenses.  Thank you to everyone that donated items!  We have a lot of nice stuff to sell.  If you have items you’d like to donate its not too late, bring them in.  The yard sale will be open tomorrow morning at 7am and run most of the day.  We will open again Saturday morning 7am to around 1pm.  Come shop!!

 
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formats

7/6/2017

Skill: 5×3 bench Press alt w/ 5×3 bent over row

WoD:

For time:

21-15-9

Wallball shots 20/14

Ring push-ups

Post skill loads and wod time to comments

 
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formats

7/5/2017

Skill: emom 11min

1. ME squats in 30 sec

2. ME DU in 30 sec

WoD:

4rft

400m run

15 ohs 95/65

Post time to comments

 
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formats

7/4/2017

We will only have 1 class at 9am on july fourth come start your freedom celebration with us

 
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formats

7/3/2017

Skill: Clean & Jerk : work to a heavy complex 2 touch and go power cleans + 1 jerk

WoD:

3, 4min AMRAP w 2 min rest between

7 hang power cleans 135/95

7 jerks 135/95

7 bar facing burpees

post total reps to comments

 
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formats

6/30/2017

WoD:

Pat

Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
50-ft. front-rack lunge, 75/55 lb.
25 push-ups
50-ft. front-rack lunge, 75/55 lb.

Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.

 
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formats

6/29/2017

Skill:Back squat 5×3 @80%
WoD:
“Tag ur it”
w a partner relay style each run the following:
100m
200m
400m
200m
100m
Post total time

 
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formats

6/28/2017

Skill: me pullups 1. Strict 2.kipping 3. Mu
3x me HSPU

WoD:
5 rounds for reps of:
1 minute of 75/55lb sumo deadlift high pulls
1 minute of 75/55lb push presses
1 minute of rowing

Rest 1 minute

Post total reps completed to comments.

 
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