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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formats

6/27/2017

Skill: Hang Squat Snatch work to a heavy set of 3 WoD: 10 min AMRAP: 10 Box Jump-Overs (24″/20″) 10 Kettlebell Swings (55/35) 10 Wall Ball Shots (20/14) 10 weighted Sit Ups (25/15) post total reps completed

 
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formats

6/26/2017

Skill: EMOM x 11min 1. 4 Front Squats 155/105 2. 4 Push Press 155/ 105 WoD: In front of a clock set for 12 minutes: 1 minute of double-unders 1 minute of 50/30-lb. dumbbell snatches 2 minutes of double-unders 2 minutes of 50/30-lb. dumbbell snatches 3 minutes of double-unders 3 minutes of 50/30-lb. dumbbell snatches

 
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formats

6/23/2017

WoD: W/ a partner or on your own complete for time 1 mile run 100 pullups 100 pushups 100 situps 100 squats 1 mile run Post time to comments Thanks b

 
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formats

6/22/2017

Skill: 2k row for time WoD: For time 21-15-9 Thruster 95/65 kB swings 55/35 Pushups

 
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formats

6/21/2017

Skill: 14 min emom 1. ME HSPU in 30sec 2. ME Deadlifts 225/155 in 30sec 3. ME Burpees in 30 sec WoD: W/ a partner complete 100 power snatch 95/65 100 ohs 95/65 100 weighted situp 35/25 plate on chest feet anchored 100m partner carry per partner Post time to comments

 
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formats

6/20/2017

Skill: use 12 min to work to a heavy 1 rep hang squat clean WoD: 100 du 50 squats 800m run 50 squats 100 du

 
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formats

6/16/2017

WoD: “TAG TEAM Fight Gone Bad, w/ CHAMPIONSHIP Rounds” 5 rounds of: Wall-ball shots, 20/14-lb. ball, 10/9-ft. target (reps) Sumo deadlift high-pull, 75/55 lb. (reps) Box jump, 20-inch (reps) Push press, 75/55 lb. (reps) Row (calories) In this workout you and your partner will move from each of five stations after a minute. The clock

 
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formats

6/15/2017

Skill: 5* 3 work to a heavy t&g set WoD: 5RFT 20 kB swings 55/35 20 burpees

 
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formats

6/14/2017

WoD: High Fives Test 12 MINUTE DOUBLE AMRAP The workout starts with the athlete standing next to a preloaded barbell. At 3,2,1 Go the athlete begins by performing 10 Power Snatches. After completing the 10th Power Snatch, the athlete moves on to 10 Box Jumps. After completing the Box Jumps the athlete returns to the

 
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formats

6/12/2017

Skill: Take 12 min to work to a heavy clean and jerk WoD: 3, 4 min rounds with 2 min rest between rounds 3 HSPU 6 Burpees 9 hang clean 135/95 Post total reps to comments

 
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formats

6/9/2017

WoD: w/ a partner alternate every 10 reps until completed 40 deadlifts 225/155 60 t2b 80 med ball cleans 20/14 100 alt 1 arm db snatch 50/35 80 med ball cleans 20/14 60 t2b 40 deadlifts 225/155

 
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formats

Games fund raising begins!!

In case you didn’t know, SHANNON MADE IT TO THE GAMES AGAIN THIS YEAR!  We are so incredibly proud of all the hard work she has put in to reaching the 2017 CrossFit Games.  With this great accomplishment comes great financial burdens, such as getting to Wisconsin for the Games, fees, hotel rooms for the

 
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formats

6/6/2017

Skill: back squat 5*3 work up to 80% WoD: W a partner complete for time: Partition any way 2k row 100 wb shots 200situps 100kb swings Accumulate 1000m of running between both partners    

 
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formats

6/5/2017

Skill: 40min emom 1. 5 thrusters 135/95 2. 5 burpee box jump over 3. 10 Russian kB swings / 5 goblet squats 70/55 4. 3 strict pullups 5 strict t2b 5. Rest WoD: establish a 1 rm deadlift

 
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formats

6/2/2017

Skill: 10 min emom 3 deadlifts + 5 hspu WoD: w/ a partner complete 3 rounds for time: 100 wall ball shots 20/14 200m no hand medball carry post time to comments

 
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formats

6/1/2017

Skill: 4x400m runs 1:1 work to rest WoD: For time: Grace 30 reps clean and jerk 135/95 Post time to comments

 
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formats

5/31/2017

WoD: Endless Summer 10 MINUTE ASCENDING LADDER This is an ascending ladder of Thrusters and Bar Facing Burpees, with Double Unders for good measure. In 10 minutes complete as many reps as possible. Starting round 1 with 3 Thrusters, 3 Bar Facing Burpees, and 30 Double Unders, each consecutive round increases the reps of Thrusters

 
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formats

5/30/2017

Skill: 20 min emom 1. 3 power cleans + 2 jerks 185/ 125 2.  5 burpees 3.  4 front squats 185/125 Wod: 3rft 100m sprint 20 squats Post time to comments   Good job to everyone who completed Murph on Monday.

 
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formats

5/26/2017

wod: 2017 Regional Event 4 For time: 60-ft. handstand walk 10 toes-to-bars 10 double kettlebell deadlifts 60-ft. handstand walk 12 toes-to-bars 12 double kettlebell deadlifts 60-ft. handstand walk 14 toes-to-bars 14 double kettlebell deadlifts 60-ft. handstand walk 16 toes-to-bars 16 double kettlebell deadlifts This will be done as a partner wod we will use barbells

 
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formats

Memorial Day Murph

Hello family on Monday we’ll revisit our Memorial Day Murph tradition we will run one class at 9 a.m. with a quick warm-up and get after Murph  the wod. After the wod hang out and we’ll have breakfast, bring some eggs or some bacon or fruit and will cook it up and have ourselves a

 
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formats

5/25/2017

  WoD: 3 RFT 100m lunge 100m run 30 push-ups Post time to comments

 
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formats

5/24/2017

WoD: Lurong Total AMRAP 2 Minutes of Deadlifts 1-Minute Rest 2 Minutes of Back Squats 1-Minute Rest 2 Minutes of Shoulder to Overhead The workout is an 8-minute AMRAP. Athletes will perform 2 minutes of Deadlifts, followed by a 1-minute rest. Then 2 minutes of Back Squats before another 1-minute rest period. The athlete ends

 
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formats

8/22/2017

Skill: 24 min EMOM 1. 5 thrusters 95/65 2. 5 burpee box jumps 24/20 3. 5 t2b WoD: 1mile run for time

 
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formats

5/22/2017

Skill: 10min EMOM 3 t&g clean + 1 jerk wod: 2 rft 30 burpees 200m run rest 3 min 2 rft 30 Wallball shots 20/14 400m run post times to comments  

 
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formats

5/19/2017

WoD : 2017 CrossFit games regionals event 1 For time, wearing a weight vest: 1,200-m run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats Men wear a 20-lb. vest Women wear a 14-lb. vest Post time to comments.

 
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