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

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

 

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

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

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

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
10 Comments  comments 
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.

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

5/19/2016

skill: sleds

Wod:

For time:

4x400m sprints

3min rest between rounds

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

Post Time to Comments

 

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!

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

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

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

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

5/12/2016

Skill: Find 1RM Back Squat

WoD:

For Time:

2K row

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

5/11/2016

WoD: 

For time:

Run 800m 

35 pullups

Run 800m

20 c2b pullups

Run 800m

5 bar muscle ups

 

Post time to comments.

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

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

Congratulations Dave!

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

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
9 Comments  comments 
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.

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

5/6/2016

Skill: Deadlift

WoD:

"Boat race"

3RFT

500m Row

400m Run

rest 3 min.

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
11 Comments  comments 
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.

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

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

May Foundations CREW



Newbies!!!!

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

Representing PCF

image

Congratulations to Mattie Bradley, she earned CMU’s strength and conditioning athlete of the year! Way to rep PCF off at college girl! We are proud of you!

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

5/3/2016

WoD:

"Grace"

For Time:

30 Reps Clean & Jerk 135/95

Post Time t o Comments

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

Qualified For the BIG SHOW

HIP HIP HOORAY!!! OH SHIT !!! WTF!!! STARTED AT THE BOTTOM, NOW WE HERE!!!
There is a big announcement we are about to unload, SHANNON ROHLFS has Qualified for THE 2016 CROSSFIT GAMES in the FEMALE MASTERS DIVISION 40-44.
THIS IS FUCKING HUGE!!! A year ago Shannon came to me and said she wanted to train to make it to the Games, and I was like, ok LETS DO THIS! She was just coming off her shoulder repair and at that time it seemed a little bit of a stretch, but she started plugging away at some of the gnarliest programming I have ever written(and copied, Btw I don’t care what anyone says about programming nothing is original, its all been done before). She puts in about 3-4 hours a day Mon-Thurs, and then a couple hours in between working on the weekends. This has taken an extreme level of dedication and mental fortitude. After qualifying and competing in some large national events, Granite Games, and Wodapoluza, she smashed the 2016 CrossFit Games OPEN, Taking 1st in our Region and 13th overall in the Masters 40-44 division. This set her up well for the qualifier to make it to the Games. After the 4 wod Weekend Masters Qualifier, She sits in 20th Place IN THE WORLD, PUNCHING HER TICKET TO CARSON CALIFORNIA, to compete in the 2016 Reebok CrossFit Games. The Games Start July 19th and is three days long, for more info checkout www.games.crossfit.com.
Congratulations SHANNON!!!

Here is a video of her 4th place Finish in the Qualifier w/ a 357# Deadlift,

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

5/2/2016

Skill: back squat
WoD:
“Death by”
Pullups

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

Good luck Dave

Wish Dave Waters luck as he head up to St. Charles to get his CrossFit level 1 trainer certification. Good luck super Dave you’ll do great!

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

4/29/2016

Skill: Prison Yard Practice

WoD:

"Kelly" w/ a buddy

5RFT
30 Wall Ball Shots 20/14

30 Box Jumps

400m Run

Alternate each rep with a partner, Both partners complete the full run

Post time and partner praises to comments

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