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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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

8/30/2016

Skill: deadlift 10-5-3-5-10   %70,75,80,75,70%

Wod:

For time:

800m run

30 burpees

60 squats

30 burpees

800m run

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formats

8/29/2016

Skill: thruster 5×3 work to a heavy set of 3
Wod: 
15 min amrap
10 push press 115/75
10 box jump overs 24/20
10 wall ball shots 20/14
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formats

8/26/2016

Hope

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Add your points and post them to comments.

 
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formats

8/25/2016

WoD:

Teams of two complete for time:

Partner Fireman’s Carry 100m

3 Rounds each
Partner 1: Row 250m
Partner 2: KB Rack Hold two KBs (53/40)

While one partner is rowing, the other is holding the KBs with handles touching across the chest. Partners switch positions until both partners have rowed 3 rounds.

2 Rounds each
Partner 1 : 10 Burpee pull-up
Partner 2: Farmers Carry 100m (55/35)
Partners switch positions until both partners have completed 2 rounds of Farmers Carry.

1 Round each
Partner 1: 400m run
Partner 2: 30 front squats 95/65
Partners switch positions until both partners have run a 400m.

Partner Fireman’s Carry 100m

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formats

8/24/2016

Skill: cluster 8 min emom 

perform 1 clean + 1 thruster, work ahap climbing

Wod: 

5 RFT

5 Man makers 40/20

5 shuttle run 10m down and back = 1

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formats

8/24/2016

Skill: cluster 8 min emom 

perform 1 clean + 1 thruster, work ahap climbing

Wod: 

5 RFT

5 Man makers 40/20

5 shuttle run 10m down and back = 1

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formats

8/23/2016

Skill: pause back squat 4×4 

Wod:

For time:

50 kB swings 55/35

40 Pullups

30 thrusters 95/65

20 Hspu

10 Bench press 225/155

 
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formats

8/22/2016

Skill: deadlift. 5*3

Wod:

“Fight Gone Bad”

3 rds, rotate each minute

Row for Calories

Wall Balls, 20/14

Sumo Deadlift High Pull 75/55

Push Press, 75/55

Box Jump 20″

Rest

Count total number of reps and calories. This will be your score for this workout. Post score to comments.

 
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formats

08/19/2016

Skill:  stones 5×3

Wod:  21-18-15-12-9-6-3

Toes to bar 

goblet squats

 
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formats

8/18/2016

Skill: row 2k for time

WoD:

3 rounds for max reps

400m run

ME pullups

ME hspu

 
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formats

8/17/2016


Wod:

7 rounds for reps of:
1 minute of 75/55-lb. muscle snatches
1 minute of 75/55-lb. overhead squats
1 minute of burpees, jumping over the barbell
Rest 1 minute

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formats

8/16/2016

Wod:

"DT

Five rounds for time of:

155/105 pound Deadlift, 12 reps

155/105 pound Hang power clean, 9 reps

155/105 pound Push jerk, 6 reps 

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formats

8/15/2016

Skill: Back squat

WoD:

AMRAP 15:

 300 Meter Row 

30 Wallballs, 20/14 

30 weighted Sit-ups 

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formats

8/12/2016

Skill: pick any method of getting weight over head and max out on it 
Wod:
20 min amrap w/ partner complete a full round alt w partner
5 box overs 24/20
5 burpees
25 double unders
 
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formats

8/11/2016

Skill: 5×3 tire flip alt w 1 sled push each round
Wod:
7 min amrap
3 cleans 165/125
3 bar muscle ups/ 6 c2b pullups 
 
 
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formats

8/10/2016

WoD: work to a 1 RM deadlift

 
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formats

No kids class this Tuesday!

I’m sorry there will be no kids class Tuesday we’ll see u all on Friday!

 
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formats

8/9/2016

Skill: snatch emomx7

1*snatch+1*hang snatch+1*ohs

Wod:

3rft

50 push-ups

75 squats

 
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formats

8/8/2016

Skill: back squat 5×3 80% across

Wod:

For time:

10!

Ohs 135/95

Run 100m btwn each round

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formats

8/5/2016

Wod:
5 RFT
400m run
10 box jumps
10 t2b
 
 
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formats

8/4/2016

Wod:

For time

3 min Amrap

5 burpees

10 du

3 min Amrap

10 steps lunges

5 KB swing 70/55

3 min Amrap

Goblet squat 70/55

10 P-jumps

 
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formats

August foundations group 2

Foundations 2nd shift so sexy!



 
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formats

August foundations group 1

Look at these mother f#@&:!s



 
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formats

8/3/2016

Wod:

W/ a partner complete for time:

5k row

30 clean and jerks @155/105

Run 1 mile both partners together

 
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formats

8/2/2016

Skill: back squat 3x 10 @75%+

Wod:

For. Time :

Fran

21-15-9 rep rounds

Thrusters@ 95/65

Pull-ups

 
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