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

12/6/2016

Wod: 12 days of christmas

 1 clean and jerk 155/95 

2 Deadlift 155/95 

3 Box jumps 24/20

4  hspu

5 goblet squats 55/35

6 steps of lunges 

7 Burpees 

8 Kettlebell swings 55/35 

9 Single arm dumbbell or kettlebell snatch 55/35

10 Air squats 

11 Ring dips 

12 Cartwheels

 
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formats

2/5/2016

Skill: hatch squat program 6/2

Wod: 

“Death by push-ups”

Then,

“Death by pull-ups”

Post last round completed on each

 
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formats

12/2/2016

​Skill: 7 min emom 3 touch & go power cleans 

WoD:

15 min amrap

W/ partner alt 1@ a time

30 clean & jerk 135/95

60 ring push-ups

90 double unders
Post total reps and partner to comments

 
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formats

11/30/2016

​Skill: hatch squat program 5/2

WoD: 

Complete as many rounds as possible in 10 minutes of:

95/65-lb. power snatches, 10 reps
10 burpees

Post rounds and reps completed to comments.

 
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formats

11/29/2016

Wod:

For time:

Row 50 calories
50 handstand push-ups
50 body row parallel to floor
50 reps sumo deadlift high pulls 95/65

50 inverted burpees
50 toes-to-bars
Row 50 calories

Post time to comments.

https://youtu.be/3Yic5SqdWvE

 
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formats

11/28/2016

 Skill: hatch squat program 5/1

Wod:

For time:

10 RFT

5 pullups

25 double unders

 
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formats

11/25/2016

​skill: PPP

WoD


 

Download: Low SD HD

 

Download a PDF of the workout description and scorecard

Workout 13.4 score submissions are CLOSED

WORKOUT 13.4

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc

 
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formats

11/25/2016

​skill: PPP

WoD


 

Download: Low SD HD

 

Download a PDF of the workout description and scorecard

Workout 13.4 score submissions are CLOSED

WORKOUT 13.4

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc

 
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formats

11/23/2016

Skill: hatch squat 4/2

Wod 

For time:

300 du

5 pushups emom

Time to comments 

 
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formats

Black Friday Membership Special

We are offering a three month unlimited prepay membership for $200.  That comes out to around $66 a month!  This is a prepay so you must pay all at once.  Best to have cash or check as a 3% fee is added to card transactions. Only five memberships are available at this price so if you are interested hit us up.  First five gets the deal! 

 
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formats

Holiday hours

On Thanksgiving Day we will have a 9 am class only.  Friday, the day after Thanksgiving,  all evening classes are cancelled after the 2:30.  Friday morning classes as usual.  Have a safe and happy Thanksgiving!

 
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formats

11/22/2016

Skill: 7min emom, 1 power snatch+ 1 hang squat snatch+ 1 ohs

Wod: 3rft

200m run

15 deadlift 225/155

15 hspu

Post time to comments 

 
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formats

11/21/2016

Skill: Hatch Squat program week 4/ day 1

WoD:

10 min amrap

50 double unders

40 kB swings 55/35

30 t2b

Post total reps to comments 

 
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formats

11/18/2016

Final installment of the “B00m run” series

WoD:

For time:

800m run

50 ground to over head 135/95

800m run

Post time to comments 

 
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formats

11/17/2016

Skill: 5*3 bench press / 2k row

WoD:

For time:

800m run

50 kb swings 55/35

800m run

Post time to comments 

 
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formats

11/16/2016

Skill: Hatch Squats week 3 day 2

WoD:

For time:

800m run

50 reps, 2 for 1 Wallball shots 20/14

800m run

Post time to comments 

 
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formats

11/15/2016

Skill: 7 min emom 3ohs

Bar will start from ground if u squat snatch the 1st rep counts as ohs

Wod:

For time:

800m run

50 burpees

800m run

 
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formats

11/14/2016

Skill: hatch squat week 3 day 1

WoD:

For time:

800m run

50 pullups

800m run

Post time to comments 

 
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formats

11/11/2016

“THREE WISE MEN”

 3, 4-Minute AMRAPs in 16 minutes

  • “Jeremy Wise”
  • As Many Rounds & Reps as Possible (AMRAP) in 4 Minutes
  • 5 Hang Squat Snatch (135/95 lbs)
  • 10 Bar-Facing Burpees
  • “Ben Wise”
  • AMRAP in 4 Minutes
  • 10 Power Cleans (135/95 lbs)
  • 20 Pull-Ups
  • “Beau Wise”
  • AMRAP in 4 Minutes
  • 15 Box Jump-Overs (24/20 in)
  • 30 Wall Ball Shots (20/14 lbs)

Complete all three parts of the workout (“Jeremy,” “Ben,” and “Beau”). Rest 2 Minutes between each part. Score is the total number of reps completed for all three parts.

 
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formats

11/9/2016

Skill: hatch squat 2/2

WoD:

3 rounds for max reps:

Max reps pullups w/o coming of the bar

Max reps pushups w/o letting thighs touch the ground

400m run each round

Post scores to comments 

 
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formats

11/8/2016

Skill: 7 min emom 3x t&g power cleans

WoD: 

Elizabeth 

21-15-9 for time

Power cleans 135/95

Ring dips

 
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formats

11/7/16

Skill:  hatch squat week 2/day 

WoD:  3 rounds 3 min amrap each round, rest 1 min. between rounds

3 burpees

6 pullups

9 goblet squats 55#/35#

 
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formats

Mother Rucking Friday

Hey I’m going for a ruck( March w a weighted pack) Friday night starting at the gym at 9 pm.  I have mapped out a hike that should take a couple hours. Bring a head light, something to drink, comfortable shoes to hike in and layers of comfortable hiking clothes.  This is just for fun it may at times feel kind of like a workout but the plan is to have a great time. This will be an awesome team building and leadership building exercise. Everyone is welcome, no children. Bring a pack if you have one , and a water source or water bottle.

 
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formats

11/4/2016

Skill: clean 12 min to work ahap

WoD:

DT
Timothy DavisIn honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Five rounds for time
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

 
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formats

11/3/2016

Skill:

STRICT PRESS 5-5-4-4-3-2-1

WOD:

12 MIN AMRAP

5 burpees

10 knees to elbows

15 KB swings 55/35

post score to comments

 
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