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

7/23/2016

Wod: w/ partner for time
75 pullups
500m row
75 push-ups 
500m row
50 pullups 
500m row
50 push-ups
500m row
25 pullups
500m row
25 push-ups 
 
 
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formats

Thank you

As I sit here contemplating cutting of my wrist band, coach credentials for the 2016 CF games, I am over taken with emotion.  The past year has been a roller coaster.  A year ago Shannon came to me and Viagra Online told me she wanted to train to make it to the games.  So I started digging into top athletes programming, mixing what I was seeing there with the cf main site and Levitra online our own house blend.  Shannon plugged away at every task I threw at her.  The big competitions showed that we were on the right track. To get to games, the qualifying the rounds were tough but she made it. It has been a long hard road with many obstacles, and distractions along the way.  I’m still in awe at what Shannon has accomplished.  As her coach I can’t begin to illustrate how proud I am of this achievement.  I know it was your support that has gotten us this far.  I have dreamed of going to the CF games since I watched “ every second counts” a documentary about the 2nd games in Aromas. I never would have thought I’d be coaching an athlete there. The games are the pinnacle of the sport of CrossFit, just getting here means you are the top in the world at what we do.  Shannon’s division is stacked with competitors that have been here multiple times.  Girls that competed as individuals in the past couple years. The fact that she was in the mix all week long really makes me proud.  We came out here with the thought that we reached our goal of making it, now let’s just have fun.  After three days of competition she improved her worldwide ranking from 20th to 14th and Cheap Levitra in my book that’s fucking great.  She represented our PCF family well.  We all train with a cf games athlete. There are 7000+ cf boxes worldwide and only 200 or so send athletes to the games so if you math very well you can see we are in a slim minority. Thanks for your hard work Shannon. Thanks for your support PCF family.

 
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formats

7/22/2016

Wod: partner wod

Rx is 55/35# kB x2
4rft
400m farmer carry
100m lunge w kettlebells
1 person working at a time 
 
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formats

7/21/2016

Skill: review and practice the clean allow for 7-10min of working to a heavy barbell 
Wod: for time:
21-15-9
Squat clean 115/75
Body row Rx is parallel w/ floor
 
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formats

7/20/2016

Skill: 1 mile run for time 
Wod: for time:
50 t2b
40 deadlifts 185/135
30 burpees 
20 c2b pullups
10 hspu
 
 
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formats

7/19/2016

Skill: strict press 5*3 working ahap
Wod: 3rft
20 lunges each leg
400m run w/ med ball 20/14
20 WB shots 20/14
 
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formats

7/18/2016

Skill: back squat 5-5-3-3-1 70,75,80,85,90%
WoD: for time:
10!
kB swing 55/35
Burpees
 
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formats

Here’s how to watch the cf games

From, www.games.crossfit.com
Watch Online ESPN 3 or Youtube
Tuesday

1:00 pm Pacific 3:00 pm Central

California Club

5:10 pm Pacific 7:10 Central

Adios Amigos
Wednesday

12:45 pm Pacific 2:45 pm Central

Feel the Berm

5:00 pm Pacific 7:00 pm Central

Deuce-Deuce/ Squat Clean
Thursday

11:35 am Pacific 1:35 pm Central

D-Ball Triplett

1:10 pm Pacific 3:10 pm Central

TBA (only top 10 advance to this final WOD)

California Club

 Masters 40-44

 For time:

 8 deadlifts (365 / 255 lb.)

 40 GHD sit-ups

 80 double-unders

 4 rope climbs

 80 wall-ball shots (20 / 14 lb.)

 4 rope climbs

 80 double-unders

 40 GHD sit-ups

 8 deadlifts (365 / 255 lb.)
Adios Amigos

Masters 40-44

 12-9-6 reps for time of:

 Snatches (135-155-185 / 95-105-125 lb.)

 Muscle-ups
Feel the Berm

Masters 40-44

 4 rounds for time of:

 600-m berm run

 20 burpee box jumps (24 / 18-inch box)
Deuce-Deuce

Masters 40-44

 For time:

 22 toes-to-bars

 22 clean and jerks (95 / 65 lb.)

 80-m sprint down

 80-m sprint back
Squat Clean

All Divisions:

 1-rep-max squat clean

 Time cap: 5 minutes

Thanks Dave!

 
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formats

7/15/2016

Shannon leaves out today to travel to California for the 2016 CF Games.  Tuesday the 19th is the opening day and the following is the first of 7 events.  Good Luck Shannon, and thanks to everyone that has supported her journey to the CF Games!

EVENT 1 – CALIFORNIA CLUB

Points available: 100 points
Location: Soccer Stadium
Tuesday morning
 
Masters 40-44, Masters 45-49, Masters Men 50-54
 For time:
 8 deadlifts (365 / 255 lb.)
 40 GHD sit-ups
 80 double-unders
 4 rope climbs
 80 wall-ball shots (20 / 14 lb.)
 4 rope climbs
 80 double-unders
 40 GHD sit-ups
 8 deadlifts (365 / 255 lb.)
 
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formats

7/14/2016

Skill: ME HANDSTAND

ME PULLUP

WoD:

3 RFT

800m run

rest 3 min 

 
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formats

7/13/2016

WoD:

Complete as many reps as possible in 20 minutes of:

135/95-lb. clean and jerks, 15 reps

Rest 1 minute

155/115-lb. clean and jerks, 15 reps

Rest 1 minute

185/125-lb. clean and jerks, 15 reps

Rest 1 minute

225/155-lb. clean and jerks, 15 reps

Rest 1 minute

245/175-lb. clean and jerks, 15 reps

Rest 1 minute

265/195-lb. clean and jerks, 15 reps

 
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formats

7/12/2016

Skill: Snatch

WoD:

7 min AMRAP

9 Goblet Squat 70/55

6 KBS 70/55

3 Bar MU

Rest 3 min

7 min AMRAP

9 Squats

6 KB Deadlifts 70/55

3 C2B Pull-ups

post total reps to comments

 
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formats

7/11/2016

Skill: Back Squat

WoD:

4rft

10 T2B

10 HSPU

10 Burpees

post time to comments

 
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formats

7/8/2016

WoD:

For Reps:

“Shooting Cindy”

5- 3min rounds AMRAP

5-Pull-ups

10-Push-ups

15 Wall ball 20/14

*Recover 1 minute between rounds

 
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formats

7/7/2016

Skill: Row

WoD:

For Time:

21-15-9

SDHP @ 115/75

Strict press @ 115/75

post time to comments

 
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formats

7/6/2016

Skill: front squat

WoD:

10 rft

5 c2b pullups

10 lunges each leg

15 lateral hops l+r= 1

post time to comments

 

 
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formats

July foundations 

July foundations starts tonight at 630 pm.  Tuesday, Wednesday, Thursday s@ 630! Use your summer wisely get to conquering your fitness goals!

 
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formats

7/5/2016

Skill: snatch

wod:

for time:

“Nancy”

5rft

400m run

15 ohs 95/65

post time to comments

 
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formats

7/1/2016

WoD:

WORKOUT 14.5

MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

 
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formats

6/30/2016

Skill: clean

WoD:

For time:

300 double unders 

3 burpees EMOM

post time to comments

 
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formats

6/29/2016

Skill:  PPP

WoD:

15 min amrap

10 HSPU

20 Russian KB Swings 70/55

30 Burpees

40 Goblet Squats 70/55

Post total reps to comments

 
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formats

6/28/2016

Skill: Back Squat

WoD:

For Time:

400m run

20 burpee box jump overs 24/20

20 front squats 95/65

20 burpee box jump overs

400m run

post time to comments

 
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formats

6/26/2015

Skill: ring work

WoD: for time

100 burpees

post time to comments

 
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formats

No Sunday class today

No Sunday class today, see y’all tomorrow!

 
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formats

6/24/2016

WOD:

“CrossFit Total”

Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift

Shoulder Press 1-1-1

Back Squat 1-1-1

Deadlift 1-1-1

 

The CrossFit Total (by: Mark Riptoe via CrossFit Journal)

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two. For instance, warm-ups for a 405-pound first attempt on the squat would be:

135 x 5

185 x 3

225 x 2

275 x 1

325 x 1

365 x 1

If you don’t have a damn good idea of what you can do for a heavy triple, you don’t need to be doing a CrossFit Total yet.

After the squat, rest a while (long enough to rest, not long enough to get cold) and follow the same procedure with the press. Since press numbers will be much lighter, the warm-ups will be closer together, and you might choose to use fewer intermediate warm-ups. This is fine, since the squat has provided quite a bit of systemic warmup, if not actual fatigue. After a rest and a drink following the press, the deadlift warm-up might be abbreviated even further, with a heavier first warmup and only two or three intermediate sets before the first attempt.

Done correctly, the CrossFit Total is perhaps our best tool for telling us the things we need to know about a very important aspect of our training

 

 

 
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