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

With great sadness

Hello family,

I’d like to compose some grand farewell speech and lace it with a bunch of blood pumping motivation, and triumphant banter.  I feel as though i owe some explanation as to my following information release, as it were.  Sadly, the plain and simple truth is that we have no other logical choice but to close Parkland CrossFit.  As you all know we have been evicted from our current building (due to no fault of our own). We have been trying to secure a new location but have been unsuccessful and time is running out.  We appreciate everyone who has allowed us to participate in influencing their fitness.  If this effects you negatively, we truly apologize.  We hope the positives out weigh the negatives. We’d like to tell each one of our PCF family members (past and present) heart to heart, we love you all. Good or bad, better or worse, we are family. Thank you for all you have taught us.  We dont know for certain what the future holds.  We are not giving up on fitness, nor are we giving up on the brand we’ve sacrificed to create. From the Fearless Crew to the Original Gangsters, we’ve loved every minute. We’ll be at the box for the 9am wod tomorrow morning and our final wod there will be Monday morning at 9am.

 
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formats

09/01/2017

Wod:
For time:
10!
Thruster95/65
SDHP 95/65

25 double under to finish each round

 
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formats

08/31/2017

Skill: 2 deadlift 2 hang power cleans, 2 jerks, work up to 10-20# over wod weight
Wod:  “DT”
5 RFT
12 Deadlift 155/115#
9 Hang power clean 155/115#
6 Push jerk 155/115#
Post time to comments

 
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formats

08/30/2017

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”.

 
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formats

08/29/2017

Skill:  strict press 5-5-3-3-2-2

Wod: 5rft

7 pull ups

7 front squats 135/95

7bar facing burpees

 
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formats

08/28/2017

Skill:  back squat 6×3 @70%

Wod:  3x 4 min EMOM

4 pushups

6 hang power cleans 115/75

8 air squats

2 min rest btw each 4 min round

 

Don’t forget to sign up for the Lurong Challenge!! Early bird pricing ends Monday night at midnight.

 
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formats

Rumor squashing time!

After 7 years of being at our current location on First Street we recently found out we are going to have to move the gym.  The owner of the building is reclaiming it and since we are no longer under a lease agreement there is nothing we can do about it.

We have worked very hard and sacraficed so much to get Parkland CrossFit to where it is today.  So make no mistake, we will do everything we can to keep it going!

That being said, we are currently looking at other locations and exploring our options.  This is not a position we ever thought we’d see ourselves in so we are quite unprepared.  But anyone that knows Kenny Warden knows that this is just a bump in the road.  Nothing more.  We will come out on the otherside just fine.

We will let y’all know where PCF’s new location is as soon as it has one.  In the meantime its business as usual on First Street.  We have some time before we have to get out.  So if you are thinking about getting back into CrossFit but are uncertain of PCF’s future, don’t be!  Get your a** in here and get back at it!!

Have a great weekend everyone!!!  Oh yeah, and shut your pie hole if you’re spreading shit you know nothing about:)  peace out!

 
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formats

08/25/2017

Wod:  “Fatal 40”

40 wb shots 20/14

40 hang power cleans 95/65

40 pullups

40 deadlifts 95/65

40 pushups

40 box jumps 20/14

40 kb swings 55/35

40 t2b

40 air squats

40 hang snatches 95/65

40 double unders/singles

40 situps

40 burpees

*Scale movements and weight as needed

 

 
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formats

08/24/2017

Skill:  4 x 200m runs 1:1 work to rest

Wod:  w/ a partner complete for time

200 double unders

200 situps

200 double unders

 

 
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formats

08/23/2017

Skill: front squat, use 12 min to work to a 1 rep max

Wod: “Christine”
3 RFT
500 m row
12 deadlifts (body weight)
21 box jumps 24/20

 
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formats

08/22/2017

Skill:  3 attempts, 30sec ME cal. Bike

3 attempts, 30 sec ME cal. Row

Wod:  “Nancy”

5 RFT

400 m run

15 OHS 95/65#

 
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formats

08/21/2017

Skill:  back squat work up to a 1 rep max

Wod:  “Fran”

21-15-9

Thrusters 95/65

Pullups

 
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formats

08/18/2017

Wod:  50-40-30-20-10

Wall balls 20/14#

Weighted sit ups 25/15#

 
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formats

08/17/2017

Skill:  front squat 5×3 @ 75%

Wod:  4 RFT

800 m run

Rest 2 min btw rounds

 
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formats

08/16/2017

Skill:  back squat 5, 5, 3, 3, 2, 1

Wod:  4x 4min rounds

Round 1&3

10 burpees, 10 push press 95/65

Round 2&4

10 power snatches, 10 sit ups

 
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formats

08/15/2017

Skill:  5x ME pull ups

3X ME hspu

Wod:

w/ a partner For Time

Row 5000 m

400 air squats

Break up as desired

 

 
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formats

08/14/2017

Skill:  deadlift 7×2

WoD:  5 RFT

15 R arm DB snatch 40/20

15 L arm DB snatch 40/20

400m run

 
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formats

08/11/2017

Wod:  10 RFT

9 thrusters 95/65

35 double unders

 
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formats

08/10/2017

Skill: 5×3 ohs
WoD:
3 x 3 min amrap rest 1 min btw rnds
5 hang power cleans 135/95
5 bar facing burpees

 
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formats

August Foundations

Welcome to the box, gang!!!

 
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formats

08/09/2017

 

Skill: 5 min Emom

  1. 30 sec ME squat
  2. 30 sec freestanding/ Hand stand Hold

WoD: w/ a partner

Together run 400m w/ 1 medicine ball 20/14

Then complete 100 wall ball shots each alternating every 25 reps

Together run 400m w/ 1 medicine ball 20/14

 
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formats

08/08/2017

Skill: Strict press 5×3 work to a heavy set of three, then add 15# 2 attempts at a single weight

WoD: 3 RFT

15 cal row

15 power snatches 95/65

 
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formats

08/04/2017

WoD: w/ partner

Run 400m both at the same time

100 wb shots 20/14

200 DB shoulder press 40/20 2dbs

300 squats – both partners hold on of the dbs

2k row

 
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formats

08/03/2017

Skill: 3x ME HSPU

3x ME STRICT Pullups

WoD:

10!

Hang Power cleans 135/95

Pushups

Run 100m btwn rnds

 
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formats

08/02/2017

Skill:  5×3 power clean, touch-n-go @75%

WoD:  5 RFT

10 box jumps 24/20

20 med ball cleans 20/14

30 kettlebell swings 55/35

 
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