Parkland CrossFit – WOD 

Facebook Twitter Gplus E-mail RSS
Kenny Warden Coach/Owner 49 East First Street, Farmington, MO 63640 573-760-1248 kenny@parklandcrossfit.com
magnify
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

6/24/2016

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 Viagra Online a drink following the press, the deadlift warm-up might be abbreviated even further, with a heavier first warmup and Levitra online 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

 

 

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
6 Comments  comments 
formats

6/23/2016



Wod: “Elizabeth”

For time: 21-15-9

Power Cleans 135/95

Ring Dips

Post time to comments

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
1 Comment  comments 
formats

6/22/2016

EVERY DAMN DAY CHALLENGE WOD 1 Retest

"JACKed upIE"

For Time: 

1000m Row

50 Thrusters 45/35

30 Burpees

Level 3 is as Rx

Level 2 thruster may be modified w/ push press

Level 1 thruster may be modified w/ push press 35/15, Burpees Modified w/ pushups

Post Time to Comments

 

 

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
5 Comments  comments 
formats

6/21/2016

WoD:

Sham

7 rounds for time of:

11 body-weight deadlifts

100-meter sprint 

Post time to comments.

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
8 Comments  comments 
formats

6/20/2016

Skill: clean
WoD:
for time:
800m run
50 burpee pullups
200 double unders

Post time to comments

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
5 Comments  comments 
formats

6/17/2016

Skill: Pull-Ups

WoD:

4 RFT

200m run

10 KB Swings 70/55

20 Wallball shots 20/14

30 Box Jump Overs 20"

post time and Cheap Levitra pullup numbers to comments

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
3 Comments  comments 
formats

6/16/2016

Skill: Row / front squat

WoD:

For time:

10!

Strict Press 95/65

OHS 95/65

Post time to comments

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
2 Comments  comments 
formats

6/15/2016

EDD Challenge wod 5

WoD:

For time:

800m run

15 clean & jerks 135/95

30 c2b pull ups

45 deadlifts 135/95

30 c2b pull ups

15 clean & jerks 135/95

800m run

 

Level 3 is as Rx

Level 2 scale weight to 95/65, jumping pull ups

Level 1 scale weight to 65/35, ring rows

Post level and time to comments 

 

 

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
4 Comments  comments 
formats

6/14/2016

Skill: pushups

WoD:

6 min. Complete

400m run

then ambap

rest 3 min

5 min. Complete

200m run

then ambap

Post total reps of burpees to comments

 
 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
7 Comments  comments 
formats

6/13/2016

Complete the following with a partner

WoD:

Hildy

100-calorie row

75 thrusters, 45-lb. barbell

50 pull-ups

75 wall-ball shots, 20-lb. ball

100-calorie row 

If you’ve got a 20-lb. vest or body armor, wear it. 

Post time to comments.


Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

 

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
6 Comments  comments 
formats

No Sunday Class

Hey gang no class today, Sunday! We are having I family reunion. The 5 bonus point will be available tomorrow.

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
No Comments  comments 
formats

6/10/2016

Skill: Core WORK

WoD: w/ a Partner Complete for Time

60 Front Squats 95/65

60 Push Press 95/65

60 SDHP 95/65

60 Pull-ups

60 Box Jumps 24/20

60 Push-ups

Post time to Comments

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
4 Comments  comments 
formats

6/9/2016

Skill: Thruster

WoD: 

For Time:

RUN 2 MILES

Post time to comments

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
No Comments  comments 
formats

6/8/2016

EVERY DAMN DAY CHALLENGE WOD 4

WoD:

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls 20/14

90 Double-unders

30 Bar Muscle-up

Level 3 is as Rx

Level 2 Scaling Wall-Balls are as Rx for Double unders is 200 Single unders and Pull-ups

Level 1 Scale WB shots 14/10# , 100 Single unders, and ring rows

Post Total reps to comments

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
5 Comments  comments 
formats

June Foundations

image

Yeah buddy here’s our newbies!!!

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
7 Comments  comments 
formats

6/7/2016

Skill: ROW

WoD:

18 min. AMRAP

30 Box Step-up 24/20

30 Steps FR Lunge 135/95

30 Power Cleans 135/95

Post total reps to Comments

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
4 Comments  comments 
formats

6/6/2016

Skill: deadlift

WoD:

For Time:

3 rounds

200m run

25 squats

then,

3 rounds

100 double unders

25 pushups

post time to comments

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
4 Comments  comments 
formats

6/3/2016

EDD Skill Challenge Week 3

Skill: HANDSTAND WALK FOR DISTANCE, ME HANDSTAND PUSHUP/ ME HANDSTAND HOLD

WoD:

1 minute of hang squat cleans, 95/65

1 minute of burpees

1 minute of toes-to-bars

2 minutes of hang squat cleans, 95/65

2 minutes of burpees

2 minute of toes-to-bars

1 minute of hang squat cleans, 95/65

1 minute of burpees

1 minute of toes-to-bars 

Post total reps completed to comments.

 

 

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
7 Comments  comments 
formats

6/2/2016

Skill: Press, Push Press, Jerk

WoD:

For Time:

10!

KB Swings 55/35

Goblet Squat 55/35

post times and loads to comments

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
1 Comment  comments 
formats

6/1/2016

EDD CHALLENGE WOD 3

Wod:

Christine = 3 Rounds for Time, 12 min cap.

Men’s Rx level 3- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 24”

Men’s Level 2- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box step ups at 20"

Mens Level 1- 500 m row, 12 deadlifts 1/4 bw, 21 box step ups @12"

Women’s Rx Level 3- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 20”

Women’s Level 2- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box step ups at 16"

Womens level 1- 500m row, 12 deads @1/4 bw, 21 box step ups @ 12"

Post Score to Comments

 

 

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
No Comments  comments 
formats

6/1/2016

EDD CHALLENGE WOD 3

Wod:

Christine = 3 Rounds for Time, 12 min cap.

Men’s Rx level 3- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 24”

Men’s Level 2- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box step ups at 20"

Mens Level 1- 500 m row, 12 deadlifts 1/4 bw, 21 box step ups @12"

Women’s Rx Level 3- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 20”

Women’s Level 2- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box step ups at 16"

Womens level 1- 500m row, 12 deads @1/4 bw, 21 box step ups @ 12"

Post Score to Comments

 

 

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
8 Comments  comments 
formats

5/31/2016

Skill: Back Squat

WoD:

For Time:

100 Double Unders

25 burpees

75 Double Under

25 burpees

50 Double Unders

25 burpees

25 Double Unders

25 burpees

post time to comments

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
4 Comments  comments 
formats

5/30/2016

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. 

Post time to comments.



 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
8 Comments  comments 
formats

5/30/2016

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
No Comments  comments 
formats

Sunday edd challenge bonus

We’ll be meeting at the box Sunday at 2pm. From there we are going to engler park for a game of ultimate frisbee.
Meet us at 2 to get your bonus points anyone is welcome.

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
No Comments  comments