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

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

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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. 

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formats

5/30/2016

 
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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.

 
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formats

5/27/2016

EVERY DAMN DAY CHALLENGE SKILL BONUS

SKILL: OLY TOTAL

WoD:

10 Min AMRAP

10 Wall Ball Shots 20/14

8 Burpees

6 Pull-ups

Post SCORES  to comments

 
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formats

Last call for produce boxes

This is the last call for produce boxes this week. If you would like one let me know asap! Meal plan 1, produce list, shopping list, and recipes are posted at the box and I can send them to you email. Boxes will be at the gym Saturday morning for pick up. They are $50. Email kenny@parklandcrossfit.com, call or text 518-6000, or comment to get on the list.

 
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formats

5/26/2016

Skill: ROW

WoD:

For Time:

50 Strict T2B

25 DU EMOM

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formats

5/25/2016

EVERY DAMN DAY CHALLENGE WOD:

For Time:

10-8-6-4-2 Reps, Hang Power Clean 135/95 Alt. w/

20-40-60-80-100 meter shuttle runs

5 min Time Cap

Level 3 is as Rx

Level 2 is 95/65 Hang Power Cleans

Level 1 is 55/35 Hang Power Cleans

 

 
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formats

Memorial Day Weekend!

For the holiday weekend, our regular schedule will be in effect with the exception of Monday.  On Monday we will only have 1 workout at 9am and of course it will be our traditional Memorial Day Murph!!!

 
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formats

5/24/2016

Skill: ME HS WORK

WoD:

For Time:

400m Run

50 Push-ups

800m Run

100 Air Squats

400m Run

Post Time and HS WORK #s to Comments

 
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formats

5/23/2016

Skill: back squat

WoD:

With a continuously running clock complete 5 thrusters every minute.

From 0:00-5:00 use 75 lb.

From 5:00-10:00 use 95 lb.

From 10:00-15:00 use 115 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able.

Post number of minutes completed to comments.

 
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formats

5/20/2016

EDD SKILL CHALLENGE 1

CrossFit Total 2

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep 

Clean is from the ground, power or squat.

WoD:

WoD:

Randy

75/55 pound Power snatch, 75 reps for time.

Post time to comments.

Enlarge image

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

 
 
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formats

5/19/2016

skill: sleds

Wod:

For time:

4x400m sprints

3min rest between rounds

 
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formats

5/18/2016

EVERY DAMN DAY CHALLENGE WOD 1

"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

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Today is the 1st day of the Every Damn Day Summer Body Challenge, Remember to log your points on the board each day for how you did the previous day.  If you havent signed up yet there is still time get in and lets get going!

 
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formats

5/17/2016

Skill: Power Clean

WoD:

12 min AMRAP

3 HSPU

6 TTB

9 KB Swing 70/55

Post EMOM Weight and total reps and rounds to Comments.

 
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formats

5/16/2016

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”.

Russ Malz 8, 21, 10, 15, 20 = 74, Kristan Clever 4, 25, 10, 15, 18 = 72,

Kim Malz 5, 22, 10, 11, 23 = 71, Austin Malleolo 8, 21, 10, 14, 11 = 64.

Post Tabata score for each exercise to comments and total for final score.

Virtuosity is defined as performing the common uncommonly well.
Do you just do the movements or do you strive to do them well?

 
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formats

5/13/2016

Skill: Prison Yard Practice

WoD:

w/ partner complete

3rft

100m partner carry

6 stone cleans 135/95

6 sled push 115/70 down+back =1

 

Post time and partner praise to comments.

 
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formats

5/12/2016

Skill: Find 1RM Back Squat

WoD:

For Time:

2K row

 
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formats

5/11/2016

WoD: 

For time:

Run 800m 

35 pullups

Run 800m

20 c2b pullups

Run 800m

5 bar muscle ups

 

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formats

5/10/2016

WOD: “The Bear Complex”

Without dropping the bar, complete the following sequence, seven times:

Power Clean;

Front Squat;

Push Press (have bar land behind head, in rear-rack position);

Back Squat;

Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

 
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formats

Congratulations Dave!

Congratulations are in order for Dave Waters!!! Dave passed his level 1 trainer certification!!!

 
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formats

5/9/2016

Skill: power snatch
WoD:
For time:
“Karen”
150 reps wall ball shots 20/14

Post time and snatch emom load to comments.

 
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formats

5/6/2016

Skill: Deadlift

WoD:

"Boat race"

3RFT

500m Row

400m Run

rest 3 min.

 
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formats

5/5/2016

All Classes over 5 people will play ultimate frisbee so bring your friends.  There will be an alternate wod posted if there are less than 5 in a class.

 
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formats

5/4/2016

WoD:

Tabata These

Row (cal)

rest 1 min

Squat

rest 1 min

Pull-ups

rest 1 min

Pushups

rest 1 min

Sit-ups

Post lowest rep round on each movement

 
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