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

1/17/2017

WoD:

Tabata push-ups
Row 2k
Bottom-to-bottom Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top.

Post total number of push-ups, time to complete the row and total number of squats completed to comments.

 
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formats

1/16/2017

Skill: hatch squat program 12/1

WoD:

"Karen"

for time:

150 wall ball shots 20/14

post time to comments

 
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formats

1/13/2017

At home wod, post your times, post a video to social media and get bonus points

3rft

15 double Pushup burpees 

30 steps of lunges

Do an extra pushup in the bottom of the burpee!

 
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formats

Wodapalooza!

GOOD LUCK to Ms. Shannon O’Dell as she takes on Wodapalooza in Miami Florida this weekend!  Thank you for representing for your little CrossFit gym.  This girl is proof that with heart and determination, anything is possible!  Go get ’em girl!!

 
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formats

No classes tomorrow 1/13/17

​Due to the threat of incoming ice, coupled with our 30 minute drive to the gym, we are CANCELLING classes tomorrow.  If conditions allow, this could change.  But for now there will be no classes at the gym tomorrow.  Spread the word.

 
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formats

1/12/2017

Skill: PPP

WoD:

For time

10! 

Box jumps 24/20

Squats

Pushups 

Run 100m between each round

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formats

1/11/2017

Skill: hatch squat program 11/2

WoD:

"Helen"

3rft

400m run

21 KB swings

12 pullups

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formats

1/10/2017

Skill: jerk 7×1

WoD:

w/ a partner complete for time:

100 goblet squats 55/35

100 burpees

100 KB swings 55/35

100 Wallball shots 20/14

1 person working at a time your KB may not touch the ground during the entire workout 

 
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formats

1/9/2017

Skill: Hatch Squat program

WoD: 

Elizabeth 

For time:

21-15-9

Cleans 135/95

Dips

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formats

1/6/2017

Skill: bench press 5×3

WoD: “Cindy”

20 min amrap

5 pullups

10 push-ups 

15 squats 

Post rounds plus reps to comments 

 
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formats

1/5/2017

Skill: press + push press + jerk

Work to a heavy complex

WoDs:

2k row for time

100 reps kB swings for time

Amrap 3 min Thrusters 135/95#

 
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formats

1/4/2017

Skill: hatch squat program 9/2

WoD:

“Diane”

For time:

21-15-9

Deadlift 225/155

HSPU 

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formats

January Foundations

Welcome to the box gang!!

 
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formats

1/3/2017

Skill: Hang squat clean in 12 min work to a heavy 1rm

WoD: 

4 RFT

400m run 

25 burpees 

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formats

1/2/2016

https://goo.gl/images/xdIL17

Skill: hatch squat program 

WoD:

“Jackie” 

For Time:

1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

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formats

12/30/2016

Skill: strict press 5-5-3-3-1-1. Work up to heavy
WoD: 

3, 3 min rounds of:

3 burpees

6 Goblet squats70/55

9 Russian kB swings 70/55

Rest 2 min between rounds

 
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formats

12/29/2016

Skill: work to a heavy clean and jerk

WoD:

For time:
15 burpees, jumping over the barbell
225/155-lb. clean and jerks, 5 reps
12 burpees, jumping over the barbell
225/155-lb. clean and jerks, 4 reps
9 burpees, jumping over the barbell
225/155-lb. clean and jerks, 3 reps

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formats

12/28/2016

Skill: hatch squat program 9/2

WoD:

5 Rounds for Max Reps

Unbroken Wallball shots 20/14

Unbroken pullups 

 
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formats

12/27/2016

Skill: OverHead Squat 5×3

WoD:

For time:

21-15-9

Thrusters 95/65

Run 100m to start and finish.

Run 200m between each round.

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formats

12/26/2016

Skill: hatch squat program 9/1

WoD:

“Annie”

50-40-30-20-10

Double unders 

Situps

 
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formats

12/23/2016

Skill: piddle, practice,play: work on skills, mobility, or lifting you missed earlier in the week.

WoD:

For time:
30 wall-ball shots, 30/20 lb. ball
Run 1 mile
30 wall-ball shots, 30/20 lb. ball

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formats

12/21/2016

Skill: hatch squat program 8/2

WoD:

15 min amrap 

200m run

10 push-ups

5 hspu

Post total reps completed with the run counting as 20 reps.

 
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formats

12/20/2016

Skill:  hang squat snatch find 1rm over 7 heavy attempts 
5×2 ohs at 70% of previous

WoD:

5 rounds each for time 500m row, rest as needed between efforts 

 
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formats

12/19/2016

Skill: hatch squat program 8/1

WoD:

0:00-2:00

Amrap:

3 burpees 

6 squats

2:00-6:00

200m run

Then amrap

25 double unders

5 push press 95/65

6:00-10:00

400m run

Then amrap

10 hang cleans 95/65

10 front squats 95/65

 
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formats

12/16/2016

Skill: clean emom

Wod: for time:

50-40-30-20-10

Wallball shots 20/14

Sit-ups

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