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

3/24/2017

17.5 friday night lights finale!!! come join us between 5-7pm to celebrate the end of the open season

wod:

Workout 17.5

10 rounds for time of:
9 thrusters
35 double-unders

Men use 95 lb.
Women use 65 lb.

Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.

 
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formats

3/22/2017

Skill: ME Handstand walk, ME HSPU – strict, kipping, deficit 4/3″

or

5-5-3-3-2-1-1 strict press

WoD:

For Time:

100 double unders

21 clusters 95/65

1oo double unders

15 clusters 95/65

100 double unders

9 clusters 95/65

post time and skill work #s to comments

 
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formats

3/21/2017

Skill: clean  work yo a heavy single rep

WoD: “DT”


Timothy Davis

In 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
155/115 pound Deadlift, 12 reps
155/115 pound Hang power clean, 9 reps
155/115 pound Push jerk, 6 reps

 

 
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formats

3/20/2017

skill: backsquat 5×3

WoD:
3RFT
400m run
50 lunges
50 situps

post time to comments

 
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formats

3/17/2017

WoD:

Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.

Just a reminder there will not be  430, OR 530 pm classes as we are going to elemental crossfit for 17.4 festivities all are welcome to wod or watch and cheer, See you all tomorrow

 
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formats

3/15/2017

Wod:
“Filthy fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments

 
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formats

3/13/2017

Skill: Back Squat 5×3 

WoD:

For Time:

50 Double Unders

100 squats

100 Double Unders

50 squats

post time to comments

 
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formats

3/10/2017

WoD:

Workout 17.3

*Prior to 8:00, complete:

3 rounds of:

  6 chest-to-bar pull-ups

  6 squat snatches, (95 / 65 lb.)

Then, 3 rounds of:

  7 chest-to-bar pull-ups

  5 squat snatches (135 / 95 lb.)

*Prior to 12:00, 3 rounds of:

   8 chest-to-bar pull-ups

  4 squat snatches (185 / 135 lb.)

*Prior to 16:00, 3 rounds of:

   9 chest-to-bar pull-ups

  3 squat snatches (225 / 155 lb.)

*Prior to 20:00, 3 rounds of:

  10 chest-to-bar pull-ups

  2 squat snatches (245 / 175 lb.)

Prior to 24:00, 3 rounds of:

   11 chest-to-bar pull-ups

  1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.

 
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formats

3/9/2017

Skill: 1 mile run for time

WoD:

For time:

4 RFT

10 front squats 155/115

10 hspu

post time to comments

 
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formats

3/8/2017

Skill: 5×3 ohs
WoD:
for time:
50 kb swings 55/35
50 burpees
50 goblet squats 55/35

post time to comments

 
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formats

3/7/2017

Skill: Work to 1RM clean and jerk
WoD:
Make 3 attempts at each of the following:
Max set toes-to-bars
Max set ring dips
Broad jump for distance
Then,
Row 2,000 meters for time

Rest as needed between exercises.

Post reps, distance and time for each to comments.

 
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formats

3/6/2017

Skill: Work to a 1rm Snatch

WoD:

Complete as many rounds as possible in 7 minutes of:

135/95-lb. power cleans, 10 reps

20 push-ups

Post rounds completed to comments

 
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formats

3/3/2017

WoD:

Workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Post rounds/reps completed to comments and/or register and submit your score as part of the 2017 Reebok CrossFit Games Open.

 
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formats

3/2/2017

WoD:

For time:

20-lb. medicine ball cleans, 42 reps
21 body-weight bench presses
20-lb. medicine ball cleans, 30 reps
15 body-weight bench presses
20-lb. medicine ball cleans, 18 reps
9 body-weight bench presses

Post time to comments.

 
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formats

3/1/2017

Skill: Snatch- 7 min hang squat snatch 7 min full snatch work to a heavy 1rm
WoD: 7 Min AMBAP

 
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formats

March Foundations 

March Foundations kicks off March 7th. There are a few spots open. Join our tribe if you dare.  Tuesday, Wednesday, Thursday nights at 630 pm.  This 12 class 4 week course will prepare you to participate in our main classes.  Register now by texting your name, and “I want in” to 573-518-6000. It’s free, stop putting it off its time to take the next step to being a badass.

 
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formats

2/28/2017

Skill: Clean- Spend 8 min working to a heavy set of 3 touch and go power cleans

​Wod: w/ a partner

“CrossFit Games Open 14.4”

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Calories of Rowing

50 Toes to Bar

40 Wall Ball Shots (20 lbs to a 10′ Target/14 lbs to a 9′ Target)

30 Power Cleans (135/95 lbs)

20 Muscle-Ups

 
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formats

2/27/2017

Skill: Snatch Balance 7×1
WoD:Tabata Barbell

Tabata deadlift, 185/125 lb.
Tabata hang power clean, 135/95 lb.
Tabata front squat, 85/55 lb.
Tabata push press, 65/35 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Post total reps from all 32 intervals to comments.

 
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formats

Friday night lights!

Tonight is our 1st week of the open and our kickoff of “2017 Friday night lights”.

Whether you are competing in the open or not you are welcome to come spectate or participate.  Been shipping out on us lately come by and get charged up, if nothing else show us you’re alive! This will be a fun filled evening, don’t miss out see you all between 5-7!

 
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formats

2/24/2017

17.1 has arrived
WoD:
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes

 
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formats

Out of order

Men’s Bathroom out of order for 1130 class 

 
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formats

2/24/2017

Skill: 500m row for time,  200m run for time

WoD:

12 min emom

50m run (to 1way sign)

ME burpees

Post total burpees to comments 

 
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formats

2/22/2017

Skill: 12 min work to a 1RM Clean and Jerk

WoD:

For time:

50 Wall Ball Shots 20/14#

50 Kb Swings 55/35

50 Lunges

50 HR Pushups

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formats

2/21/2017

Skill: Snatch Work- 4×3 OHS, then throw 7min of Snatches any recieving position and any starting position 

WoD:

500 double-unders for time.

Start a clock and at the beginning of each minute perform 3 bodyweight front squats.

Post time to comments.

 
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formats

2/20/2017

Skill: Clean EMOM 7 min

1 Power Clean + 2 Front Squats + 1 Jerk

WoD:

3 Rounds For Time:

800m Run

10 PullUps

10 Box Jump overs 30/24"

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