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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With great sadness

Hello family, I’d like to compose some grand farewell speech and lace it with a bunch of blood pumping motivation, and triumphant banter.  I feel as though i owe some explanation as to my following information release, as it were.  Sadly, the plain and simple truth is that we have no other logical choice but

 
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09/01/2017

Wod: For time: 10! Thruster95/65 SDHP 95/65 25 double under to finish each round

 
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08/31/2017

Skill: 2 deadlift 2 hang power cleans, 2 jerks, work up to 10-20# over wod weight Wod:  “DT” 5 RFT 12 Deadlift 155/115# 9 Hang power clean 155/115# 6 Push jerk 155/115# Post time to comments

 
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08/30/2017

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

 
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08/29/2017

Skill:  strict press 5-5-3-3-2-2 Wod: 5rft 7 pull ups 7 front squats 135/95 7bar facing burpees

 
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08/28/2017

Skill:  back squat 6×3 @70% Wod:  3x 4 min EMOM 4 pushups 6 hang power cleans 115/75 8 air squats 2 min rest btw each 4 min round   Don’t forget to sign up for the Lurong Challenge!! Early bird pricing ends Monday night at midnight.

 
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Rumor squashing time!

After 7 years of being at our current location on First Street we recently found out we are going to have to move the gym.  The owner of the building is reclaiming it and since we are no longer under a lease agreement there is nothing we can do about it. We have worked very

 
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08/25/2017

Wod:  “Fatal 40” 40 wb shots 20/14 40 hang power cleans 95/65 40 pullups 40 deadlifts 95/65 40 pushups 40 box jumps 20/14 40 kb swings 55/35 40 t2b 40 air squats 40 hang snatches 95/65 40 double unders/singles 40 situps 40 burpees *Scale movements and weight as needed  

 
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08/24/2017

Skill:  4 x 200m runs 1:1 work to rest Wod:  w/ a partner complete for time 200 double unders 200 situps 200 double unders  

 
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08/23/2017

Skill: front squat, use 12 min to work to a 1 rep max Wod: “Christine” 3 RFT 500 m row 12 deadlifts (body weight) 21 box jumps 24/20

 
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08/22/2017

Skill:  3 attempts, 30sec ME cal. Bike 3 attempts, 30 sec ME cal. Row Wod:  “Nancy” 5 RFT 400 m run 15 OHS 95/65#

 
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08/21/2017

Skill:  back squat work up to a 1 rep max Wod:  “Fran” 21-15-9 Thrusters 95/65 Pullups

 
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08/18/2017

Wod:  50-40-30-20-10 Wall balls 20/14# Weighted sit ups 25/15#

 
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08/17/2017

Skill:  front squat 5×3 @ 75% Wod:  4 RFT 800 m run Rest 2 min btw rounds

 
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08/16/2017

Skill:  back squat 5, 5, 3, 3, 2, 1 Wod:  4x 4min rounds Round 1&3 10 burpees, 10 push press 95/65 Round 2&4 10 power snatches, 10 sit ups

 
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08/15/2017

Skill:  5x ME pull ups 3X ME hspu Wod: w/ a partner For Time Row 5000 m 400 air squats Break up as desired  

 
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08/14/2017

Skill:  deadlift 7×2 WoD:  5 RFT 15 R arm DB snatch 40/20 15 L arm DB snatch 40/20 400m run

 
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08/11/2017

Wod:  10 RFT 9 thrusters 95/65 35 double unders

 
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08/10/2017

Skill: 5×3 ohs WoD: 3 x 3 min amrap rest 1 min btw rnds 5 hang power cleans 135/95 5 bar facing burpees

 
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August Foundations

Welcome to the box, gang!!!

 
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08/09/2017

  Skill: 5 min Emom 30 sec ME squat 30 sec freestanding/ Hand stand Hold WoD: w/ a partner Together run 400m w/ 1 medicine ball 20/14 Then complete 100 wall ball shots each alternating every 25 reps Together run 400m w/ 1 medicine ball 20/14

 
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08/08/2017

Skill: Strict press 5×3 work to a heavy set of three, then add 15# 2 attempts at a single weight WoD: 3 RFT 15 cal row 15 power snatches 95/65

 
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08/04/2017

WoD: w/ partner Run 400m both at the same time 100 wb shots 20/14 200 DB shoulder press 40/20 2dbs 300 squats – both partners hold on of the dbs 2k row

 
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08/03/2017

Skill: 3x ME HSPU 3x ME STRICT Pullups WoD: 10! Hang Power cleans 135/95 Pushups Run 100m btwn rnds

 
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08/02/2017

Skill:  5×3 power clean, touch-n-go @75% WoD:  5 RFT 10 box jumps 24/20 20 med ball cleans 20/14 30 kettlebell swings 55/35

 
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