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

8/23/2016

Skill: pause back squat 4×4 

Wod:

For time:

50 kB swings 55/35

40 Pullups

30 thrusters 95/65

20 Hspu

10 Bench press 225/155

 
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formats

8/22/2016

Skill: deadlift. 5*3

Wod:

“Fight Gone Bad”

3 rds, rotate each minute

Row for Calories

Wall Balls, 20/14

Sumo Deadlift High Pull 75/55

Push Press, 75/55

Box Jump 20″

Rest

Count total number of reps and calories. This will be your score for this workout. Post score to comments.

 
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formats

08/19/2016

Skill:  stones 5×3

Wod:  21-18-15-12-9-6-3

Toes to bar 

goblet squats

 
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formats

8/18/2016

Skill: row 2k for time

WoD:

3 rounds for max reps

400m run

ME pullups

ME hspu

 
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formats

8/17/2016


Wod:

7 rounds for reps of:
1 minute of 75/55-lb. muscle snatches
1 minute of 75/55-lb. overhead squats
1 minute of burpees, jumping over the barbell
Rest 1 minute

Post total reps completed to comments.

 
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formats

8/16/2016

Wod:

"DT

Five rounds for time of:

155/105 pound Deadlift, 12 reps

155/105 pound Hang power clean, 9 reps

155/105 pound Push jerk, 6 reps 

Post time to comments.

 
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formats

8/15/2016

Skill: Back squat

WoD:

AMRAP 15:

 300 Meter Row 

30 Wallballs, 20/14 

30 weighted Sit-ups 

Post rounds and reps to comments

 
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formats

8/12/2016

Skill: pick any method of getting weight over head and max out on it 
Wod:
20 min amrap w/ partner complete a full round alt w partner
5 box overs 24/20
5 burpees
25 double unders
 
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formats

8/11/2016

Skill: 5×3 tire flip alt w 1 sled push each round
Wod:
7 min amrap
3 cleans 165/125
3 bar muscle ups/ 6 c2b pullups 
 
 
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formats

8/10/2016

WoD: work to a 1 RM deadlift

 
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formats

No kids class this Tuesday!

I’m sorry there will be no kids class Tuesday we’ll see u all on Friday!

 
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formats

8/9/2016

Skill: snatch emomx7

1*snatch+1*hang snatch+1*ohs

Wod:

3rft

50 push-ups

75 squats

 
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formats

8/8/2016

Skill: back squat 5×3 80% across

Wod:

For time:

10!

Ohs 135/95

Run 100m btwn each round

Post time to comments

 
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formats

8/5/2016

Wod:
5 RFT
400m run
10 box jumps
10 t2b
 
 
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formats

8/4/2016

Wod:

For time

3 min Amrap

5 burpees

10 du

3 min Amrap

10 steps lunges

5 KB swing 70/55

3 min Amrap

Goblet squat 70/55

10 P-jumps

 
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formats

August foundations group 2

Foundations 2nd shift so sexy!



 
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formats

August foundations group 1

Look at these mother f#@&:!s



 
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formats

8/3/2016

Wod:

W/ a partner complete for time:

5k row

30 clean and jerks @155/105

Run 1 mile both partners together

 
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formats

8/2/2016

Skill: back squat 3x 10 @75%+

Wod:

For. Time :

Fran

21-15-9 rep rounds

Thrusters@ 95/65

Pull-ups

 
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formats

7/29/2016

 

Wod:
T.J.
 
For time:
185/125-lb. bench presses, 10 reps
10 strict pull-ups
135/95-lb. thrusters, max set
 
Repeat the triplet until you have completed 100 reps of the thruster.
 
Post time and number of rounds to comments.
United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens. Antell was the owner of CrossFit Abattoir.
He is survived by his wife, Crystal; sons, Hayden and Liam; daughter, Rilee; and many other friends and family.
 
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formats

August foundations free

For the month of August we are changing our foundation’s time to 5:30 p.m. Tuesday Wednesday and Thursday nights. Our next session starts August 2nd. Sign up now for free, that’s right, no games, no gimmicks, the entire month for free all 12 foundations Classes.  Let us meet you where you are at in your fitness ability whether you’re just beginning or ready to start stepping up your workout program join CrossFit for free. To sign up now, call or text your name to 573-518-6000 or email us at, kenny@parklandcrossfit.com. Our cap is 10 people.

 
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formats

7/28/2016

Skill: 3x 3 min row for cal 3 min rest btwn
 
Wod:
7min
As many burpees as possible 
 
 
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formats

7/26/2016

Skill: Deadlift 3×3@75%, 3×2@80%, 3×1@85++

Wod:

3 RFT

400m run

15 hspu

 
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formats

7/26/2016

Wod:
5 rounds for time of:
50 double-unders
squat cleans 65/45, 15 reps
15 burpees
50 double-unders
Rest 2 minutes
 
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formats

7/25/2016

Skill: back squat 4×7 @ 75%

Wod:

12 min amrap

7 t2b

7 thruster 95/65

7 Box jumps 30/24


Post total rounds + reps

 
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