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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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

9/27/2016

​Skill: Hang squat clean, emomx10 all reps above 70%, climbing if mechanics are good

WoD:

3rft

50 Double unders

25 kB swings 55/35

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formats

9/26/2016

Skill: back squat 5×5 @75% or higher

WoD: 

Jackie

1000m row

50 thrusters 45/35

30 pullups

 
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formats

9/23/2016

​Wod:

Kelly W/ a partner 

5rft

400m run

30 box jumps

30 wall ball shots 
Both partners run 400m, split workload 1 person at a time

 
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formats

Homecoming Friday 

There will not be an 1130 or 230 class this Friday due to Farmington’s homecoming.

 
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formats

9/20/2016

Skill: 3x me pullups

3x me hspu

WoD: 

3 RFT

400m run

20 box jump overs 24/20

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formats

9/21/2016

Wod: week 2 benchmark 2 , 2016 Lurong Championship challenge ​

8 MINUTE AMRAP

Complete as many rounds and reps as possible in 8 minutes of 5 deadlifts, 4 hang power cleans, 3 front squats, 2 shoulder to overhead, & 1 ground to overhead.

Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

Workout Details and Tips

The workout starts with the athlete standing next to a preloaded barbell. At 3,2,1Go the athlete begins by performing 5 deadlifts. After completing the 5th deadlift the athlete can return to the hang position and begin their 4 hang cleans without returning the bar to the floor and bringing the bar back to the hang. For the 4th hang clean the athlete must stand completelywith the bar in the front rack position before moving on to their 3 front squats. The 3rd front squat can transition into the 1st of 2 shoulder to overheads. The athlete finishes the round with 1 ground to overhead, before continuing on to the next round starting at 5 deadlifts.

Athletes, pick a skill level that you can perform all the movements and load requirements without compromising form or technique. Speak with your trainer if you have questions.

Click the tabs below to see workout details for each skill level, movement standards, videos, and coaching tips.

Level 3

Men

Complete at Many Reps as Possible in 8 Minutes:

Opens
(All with 185 lbs. Barbell)
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead

Masters
(All with 135 lbs. Barbell)
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead

Master+
(All with 115 lbs. Barbell)
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead

Women

Complete at Many Reps as Possible in 8 Minutes:

Opens
(All with 125 lbs. Barbell)
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead

Master
(All with 85 lbs. Barbell)
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead

Masters+
(All with 65 lbs. Barbell)
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead

 
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formats

9/19/2016

Skill: OHS 5×3 climbing

WoD: from team series,

W/ a partner complete the following synchronized 

21-15-9 reps for time of:

Bar-facing-burpees
Overhead squats
Chest-to-bar pull-ups

Men use 95 lb., Women use 65 lb.

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formats

9/16/2016

Skill: power clean, work heavy

WoD:

W/ a partner complete alternating rounds

15 min amrap

15 Wallballs shots 20/14

100m run

Then 7 min to establish 2rep max Touch n go power clean

 
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formats

9/15/2016

WoD:

Death by…

Ring push-up ladder

Rest 5 minutes

Body-weight front squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

 
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formats

9/14/2016

WoD: 2016 championship challenge benchmark 1

Baseline PLUS​

COMPLETE FOR TIME

Level 3 & Level 2 athletes will complete 2 rounds for time, and Level 1 athletes will complete 1 round for time. There is a 17 minute time cap.

Make sure to read all tabs below. Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

Workout Details and Tips

The workout starts with the athlete seated in the rower. You may preset the damper and monitor to track meters. At the sound of “3-2-1 GO” the athlete will grab the handles of the rower to complete the 500 meter row and the rest of the movements and reps progressing through the movements in the order and standards listed. The workout is finished at the completion of all the reps and rounds or when the time limit has expired.

Athletes, pick a skill level that you can move continuously with limited rest and without compromising form or technique. Speak with your trainer if you have questions.

Level 3

Men

2 Rounds for Time:

Opens
500 Meter Row
40 Goblet Squats at 53 lbs.
30 Wall Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups

Masters
500 Meter Row
40 Goblet Squats at 53 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups

Master+
500 Meter Row
40 Goblet Squats at 35 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups

Women

2 Rounds For Time:

Opens
500 Meter Row
40 Goblet Squats at 35 lbs.
30 Wall Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups

Master
500 Meter Row
40 Goblet Squats at 35 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups

Masters+
500 Meter Row
40 Goblet Squats at 26 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups

 
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formats

9/13/2016

Skill: 3x each  ME pullups, ME pushups 

WoD: 

Annie

50-40-30-20-10

Double unders

Situps

Skill: 3x each  ME pullups, ME HSPU 

WoD: 

Annie

50-40-30-20-10

Double unders

Situps

 
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formats

9/12/2016

Skill: back squat

5×3 @75% pause 3 sec in the bottom on the 3rd rep

Wod:

3- 4 min rounds w 2 min rest btwn rds

15 deadlifts 135/95

10 steps lunges

5 hspu

 
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formats

9/9/2016

​wod: bring a partner or tackle this one on your own free for all friday

Morrison

For time:

50-40-30-20-10

WB shots 20/14

Box jumps 24/20

kB swings 55/35

 
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formats

9/8/2016

Skill: 2k row + core work accumulate 1 min l-sit 2 min hs hold 3 min hang at 90* or dead hang in tuck

Wod:

3rft

25 goblet squats 55/35

800m run

 
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formats

09/07/2016

Warm up:  stick jump relay

Skill:  4x400m runs rest 1:1

Wod:  12 min AMRAP

50 du/150 su

10 burpees

 
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formats

September Foundations 

September Foundations starts Tuesday night @630pm.  Can’t wait to get our next batch of newbies going, see you all at 630pm!

 
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formats

09/06/16

Skill:  5×3 deadlift (all above 75%)

Wod:  For time  10! 

T2B

OH lunges, each leg 45#/35#

 
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formats

9/5/2015 Labor day

We will a class at 9am tomorrow to celebrate labor day come join us and get your holiday Started off right!

 
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formats

9/2/2016

Wod: from 2015 CrossFit team series

EVENT 2 – CLEAN AND JERK LADDER

Rx’d

As FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 clean and jerks (females)
30 clean and jerks (males)
30 clean and jerks (females)
30 clean and jerks (males)
Etc.

Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
Females use 95, 105, 125, 145, 155, 165 lb.
Males use 135, 155, 185, 225, 245, 265 lb.

At the call of “3, 2, 1 … go,” the female pair does 30 clean and jerks at 95 lb., alternating between partners every 5 reps, and then slaps hands with the male pair who then perform 30 clean and jerks at 135 lb. in the same fashion. The men then slap hands with the women, who then start 30 clean and jerks at 105 lb. The weights continue to rise for each set of 30 reps.

The team’s score will be the number of reps completed within the 20-minute time cap.

NOTE: Each teammate must do 5 clean and jerks—no more, no less—before their partner is allowed to do 5 reps.

Scaled

As FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 clean and jerks (females)
30 clean and jerks (males)
30 clean and jerks (females)
30 clean and jerks (males)
Etc.

Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
Females use 65, 75, 85, 95, 105, 115 lb.
Males use 95, 115, 135, 155, 175, 195 lb.

You may do this with a ff pair or mm pair only, or ffmm team of 4

 
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formats

Change of plans

My aunt passed away Wednesday in an automobile accident and her visitation is Friday evening. So the meeting over the challenge and nutrition talk is pushed back from 530 to 7pm we will still have class and beer Friday festivities but we will have to step out for a bit between 530-630.  Bring snacks and drinks if you like!

 
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formats

9/1/2016

Skill: back squat 10-5-3-5-10 %70-75-80-75-70%

Wod:

Amrap 4 min

3 pullups

6 squats

20 du / 60 su

Rest 2 min

Amrap 4 min

3 hspu

6 squats

20 du

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formats

Friday night prechallenge meeting and beer Friday Bash!

Friday night 530 we will be having a pre challenge nutrition talk and beer Friday bash come hang out with us whether you plan on doing the challenge or not. We will be having a blast getting our labor day weekend jump started!!!

 
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formats

8/31/2016

Skill: strict press 3×3 push press 3×2 jerk 3×1 work ahap

Wod:

W/ a partner, partition workload any way complete for time:

3000m row

150 kb swing 55/35

150 goblet squats 55/35

 
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formats

8/30/2016

Skill: deadlift 10-5-3-5-10   %70,75,80,75,70%

Wod:

For time:

800m run

30 burpees

60 squats

30 burpees

800m run

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formats

8/29/2016

Skill: thruster 5×3 work to a heavy set of 3
Wod: 
15 min amrap
10 push press 115/75
10 box jump overs 24/20
10 wall ball shots 20/14
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