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

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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formats

6/27/2017

Skill: Hang Squat Snatch work to a heavy set of 3

WoD:
10 min AMRAP:
10 Box Jump-Overs (24″/20″)
10 Kettlebell Swings (55/35)
10 Wall Ball Shots (20/14)
10 weighted Sit Ups (25/15)

post total reps completed

 
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formats

6/26/2017

Skill:
EMOM x 11min
1. 4 Front Squats 155/105
2. 4 Push Press 155/ 105

WoD:
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50/30-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50/30-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50/30-lb. dumbbell snatches

Post reps for each set to comments.

 
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formats

6/23/2017

WoD:
W/ a partner or on your own complete for time
1 mile run
100 pullups
100 pushups
100 situps
100 squats
1 mile run

Post time to comments
Thanks b

 
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formats

6/22/2017

Skill: 2k row for time
WoD:
For time
21-15-9
Thruster 95/65
kB swings 55/35
Pushups

 
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formats

6/21/2017

Skill: 14 min emom
1. ME HSPU in 30sec
2. ME Deadlifts 225/155 in 30sec
3. ME Burpees in 30 sec

WoD:
W/ a partner complete
100 power snatch 95/65
100 ohs 95/65
100 weighted situp 35/25 plate on chest feet anchored
100m partner carry per partner

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formats

6/20/2017

Skill: use 12 min to work to a heavy 1 rep hang squat clean
WoD:
100 du
50 squats
800m run
50 squats
100 du

 
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formats

6/19/2017

Skill: BackSquat @ 60% EMOMx10

Begin w/ one rep and add a rep emom

WoD:

3RFT

400m run

21 pullups

15 burpees

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formats

6/16/2017

WoD:

“TAG TEAM Fight Gone Bad, w/ CHAMPIONSHIP Rounds”

5 rounds of:
Wall-ball shots, 20/14-lb. ball, 10/9-ft. target (reps)
Sumo deadlift high-pull, 75/55 lb. (reps)
Box jump, 20-inch (reps)
Push press, 75/55 lb. (reps)
Row (calories)

In this workout you and your partner will move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. You and your partner may tag in tag and out in any scheme you like. you must tag to pass the work,  One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments

 
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formats

6/15/2017

Skill: 5* 3 work to a heavy t&g set
WoD:
5RFT
20 kB swings 55/35
20 burpees

 
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formats

6/14/2017

WoD:

High Fives Test

12 MINUTE DOUBLE AMRAP

The workout starts with the athlete standing next to a preloaded barbell. At 3,2,1 Go the athlete begins by performing 10 Power Snatches. After completing the 10th Power Snatch, the athlete moves on to 10 Box Jumps. After completing the Box Jumps the athlete returns to the bar for 10 Power Snatches. The patter continues until the clock hits the 5:00 mark. The athlete MUST rest for 2 minutes until the clock hits 7:00. The athlete will then perform another 5 minute AMRAP starting with 10 Overhead Squats followed by 10 Box Jumps. The workout is over when the clock hits 12:00. Add the scores from each 5 minute AMRAP for the total score. See skill levels below for detailed scaling requirements.

Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

Level 3

Men

Complete at Many Reps as Possible:

Opens
(95 lbs. Barbell)
5 Minute AMRAP of:
10 Power Snatches
10 Box Jumps at 24 inches
Rest for 2 Minutes
5 Minute AMRAP of:
10 Overhead Squats
10 Box Jumps at 24 inches
Masters
(95 lbs. Barbell)
5 Minute AMRAP of:
10 Power Snatches
10 Box Jumps at 24 inches
Rest for 2 Minutes
5 Minute AMRAP of:
10 Overhead Squats
10 Box Jumps at 24 inches
Master+
(85 lbs. Barbell)
5 Minute AMRAP of:
10 Power Snatches
10 Box Jumps at 20 inches
Rest for 2 Minutes
5 Minute AMRAP of:
10 Overhead Squats
10 Box Jumps at 20 inches

Women

Complete at Many Reps as Possible:

Opens
(65lbs. Barbell)
5 Minute AMRAP of:
10 Power Snatches
10 Box Jumps at 20 inches
Rest for 2 Minutes
5 Minute AMRAP of:
10 Overhead Squats
10 Box Jumps at 20 inches
Masters
(65 lbs. Barbell)
5 Minute AMRAP of:
10 Power Snatches
10 Box Jumps at 20 inches
Rest for 2 Minutes
5 Minute AMRAP of:
10 Overhead Squats
10 Box Jumps at 20 inches
Master+
(55lbs. Barbell)
5 Minute AMRAP of:
10 Power Snatches
10 Box Jumps at 16 inches
Rest for 2 Minutes
5 Minute AMRAP of:
10 Overhead Squats
10 Box Jumps at 16 inches
 
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formats

6/12/2017

Skill: Take 12 min to work to a heavy clean and jerk

WoD:

3, 4 min rounds with 2 min rest between rounds

3 HSPU

6 Burpees

9 hang clean 135/95

Post total reps to comments

 
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formats

6/9/2017

WoD:
w/ a partner alternate every 10 reps until completed
40 deadlifts 225/155
60 t2b
80 med ball cleans 20/14
100 alt 1 arm db snatch 50/35
80 med ball cleans 20/14
60 t2b
40 deadlifts 225/155

 
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formats

Games fund raising begins!!

In case you didn’t know, SHANNON MADE IT TO THE GAMES AGAIN THIS YEAR!  We are so incredibly proud of all the hard work she has put in to reaching the 2017 CrossFit Games.  With this great accomplishment comes great financial burdens, such as getting to Wisconsin for the Games, fees, hotel rooms for the six or so days we’ll be there, rental car,  food, etc.  So we have a few different fundraisers planned.

We will again be selling Games shirts.  We haven’t gotten the final preview of the shirt yet, but we think our design is going to be awesome!  We will be posting pics of the shirt as soon as the graphics are done.  There will be a choice of T-shirt or tank.  More details to come on those soon.

Also, planning a gym garage sale.  If y’all are like us you always have things around that you no longer use, want, wear, need etc.  We will take them!   Bring your unwanted items to the gym.  You can start bringing your donated items in at any time.  We will store it all in the lobby until the sale which is the weekend of July 8th.  We just ask that your items be clean and gently used.  Example items: clean, gently used adult and kids clothing and shoes, toys, books, movies, cd’s, small furniture, dishes, knick-knacks, wall art…..nearly anything you once enjoyed but no longer need.  You can price it if you want or we will do it…up to you.

We are also planning to put together a few raffle baskets.  We would love to fill the baskets with area businesses gift certificates as well as 1st Phorm products and other gym-related items.  If your business would like to donate we would be so grateful.  No money, just your product or a gift certificate for your product.  If you would like to make a donation, call  or text Amy at 636-495-5804 and we can arrange for pick up.

We and Shannon thank you in advance for your support on this awesome journey!!

 
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formats

6/7/2017

WoD:

Cindy Wants Revenge

12 MINUTE AMRAP

This is a twist on the classic WOD Cindy. It is a 12 minute AMRAP. The workout starts with the athlete seated on the rower. At 3,2,1 go, the complete a

30 Calorie row and then

2 rounds of Cindy:

5 Pull Ups,

10 Hand Release Push Ups, and

15 Air Squats.

After completing 2 rounds of Cindy, the athlete returns to complete another 30 Calorie row and then 2 more rounds of Cindy. Continue until the 12 minute clock expires. See skill levels below for detailed scaling requirements.

LEVEL 3 Open & Masters Masters+ 30 Calorie Row then… 2 Rounds of Cindy 5 Pull-ups 10 Hand Release Push-Ups 15 Air Squats 2 Rounds of Cindy 5 Pull-ups 10 Regular Push-Ups 15 Air Squats  …Starting back at 30 Calorie Row, Repeat as time perm

LEVEL 2 All Divisions 30 Calorie Row then… 2 Rounds of Cindy 5 Jumping Pull-ups 10 Push-Ups 15 Air Squats  …Starting back at 30 Calorie Row, Repeat as time permits

LEVEL 1 All Divisions 30 Calorie Row then… 2 Rounds of Cindy 5 Ring Rows 10 Knee Hand-Release Push-Ups 15 Air Squats  …Starting back at 30 Calorie Row, Repeat as time permits

 
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formats

6/6/2017

Skill: back squat 5*3 work up to 80%

WoD:

W a partner complete for time:

Partition any way

2k row

100 wb shots

200situps

100kb swings

Accumulate 1000m of running between both partners

 

 

 
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formats

6/5/2017

Skill: 40min emom
1. 5 thrusters 135/95
2. 5 burpee box jump over
3. 10 Russian kB swings / 5 goblet squats 70/55
4. 3 strict pullups 5 strict t2b
5. Rest
WoD: establish a 1 rm deadlift

 
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formats

6/2/2017

Skill: 10 min emom 3 deadlifts + 5 hspu

WoD:

w/ a partner complete 3 rounds for time:

100 wall ball shots 20/14

200m no hand medball carry

post time to comments

 
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formats

6/1/2017

Skill: 4x400m runs 1:1 work to rest
WoD:
For time:
Grace
30 reps clean and jerk 135/95

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formats

5/31/2017

WoD:

Endless Summer

10 MINUTE ASCENDING LADDER

This is an ascending ladder of Thrusters and Bar Facing Burpees, with Double Unders for good measure. In 10 minutes complete as many reps as possible. Starting round 1 with 3 Thrusters, 3 Bar Facing Burpees, and 30 Double Unders, each consecutive round increases the reps of Thrusters and Bar Facing Burpees increases by 3 while the reps of Double Unders remain the same. At level 2 there is a twist. The level 2 athlete has the option of completing the prescribed 15 Double Unders or 3x Single Unders. At level 2 the athlete must either do singles or doubles for the duration of the WOD and cannot mix them during the workout. In this case, 3 singles are considered 1 rep. See skill levels below for detailed scaling requirements.

Level 3

Men

Complete at Many Reps as Possible in 10 Minutes:

Opens
3 Thrusters at 95 lbs.
3 Bar Facing Burpees
30 Double Unders

6 Thrusters at 95 lbs.
6 Bar Facing Burpees
30 Double Unders

9 Thrusters at 95 lbs.
9 Bar Facing Burpees
30 Double Unders
Continue increasing by 3 reps per round

Masters
3 Thrusters at 95 lbs.
3 Bar Facing Burpees
30 Double Unders

6 Thrusters at 95 lbs.
6 Bar Facing Burpees
30 Double Unders

9 Thrusters at 95 lbs.
9 Bar Facing Burpees
30 Double Unders
Continue increasing by 3 reps per round

Master+
3 Thrusters at 75 lbs.
3 Bar Facing Burpees
30 Double Unders

6 Thrusters at 75 lbs.
6 Bar Facing Burpees
30 Double Unders

9 Thrusters at 75 lbs.
9 Bar Facing Burpees
30 Double Unders
Continue increasing by 3 reps per round

Women

Complete at Many Reps as Possible in 10 Minutes:

Opens
3 Thrusters at 65 lbs.
3 Bar Facing Burpees
30 Double Unders

6 Thrusters at 65 lbs.
6 Bar Facing Burpees
30 Double Unders

9 Thrusters at 65 lbs.
9 Bar Facing Burpees
30 Double Unders
Continue increasing by 3 reps per round

Masters
3 Thrusters at 65 lbs.
3 Bar Facing Burpees
30 Double Unders

6 Thrusters at 65 lbs.
6 Bar Facing Burpees
30 Double Unders

9 Thrusters at 65 lbs.
9 Bar Facing Burpees
30 Double Unders
Continue increasing by 3 reps per round

Master+
3 Thrusters at 55 lbs.
3 Bar Facing Burpees
30 Double Unders

6 Thrusters at 55 lbs.
6 Bar Facing Burpees
30 Double Unders

9 Thrusters at 55 lbs.
9 Bar Facing Burpees
30 Double Unders
Continue increasing by 3 reps per round

 
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formats

5/30/2017

Skill: 20 min emom

1. 3 power cleans + 2 jerks 185/ 125

2.  5 burpees

3.  4 front squats 185/125

Wod:

3rft

100m sprint

20 squats

Post time to comments

 

Good job to everyone who completed Murph on Monday.

 
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formats

5/26/2017

wod:

2017 Regional Event 4

For time:
60-ft. handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
60-ft. handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
60-ft. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
60-ft. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts

This will be done as a partner wod we will use barbells and partner deadlift 225/155.

Post time to comments.

 
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formats

Memorial Day Murph

Hello family on Monday we’ll revisit our Memorial Day Murph tradition we will run one class at 9 a.m. with a quick warm-up and get after Murph  the wod. After the wod hang out and we’ll have breakfast, bring some eggs or some bacon or fruit and will cook it up and have ourselves a Paleo feast.

I have a couple hot plates if everyone shows up we may need more

If you have a weight vest or body armor please bring it in

You do not have to wear a vest  just a side note

 
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formats

5/25/2017

 

WoD:

3 RFT
100m lunge
100m run
30 push-ups

Post time to comments

 
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