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

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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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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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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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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5/25/2017

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

 
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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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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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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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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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5/19/2017

Skill: 2* 800m run each for time WoD: w a partner complete 5rft 40 wall ball shots 20/14 30 oh walking lunges w/ 135/95 barbell 20 hang power cleans 135/95

 
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5/17/2017

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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5/17/2017

Skill: 5x ME strict pullups alt w/ 5x ME bw bench press WoD: w/ partner complete 100 cal row 200 Double unders 300 situps 200 Double unders 100 cal row

 
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5/12/2017

Complete the following with a partner WoD: Hildy 100-calorie row 75 thrusters, 45/35-lb. barbell 50 pull-ups 75 wall-ball shots, 20/14-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it. Post time to comments.

 
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5/11/2017

Skill: jerk 3-3-2-2-1-1 WoD: W/ a partner complete 4 RFT 50′ hs walk (wheelbarrow for sub) 20 partner deadlifts 315/225 20 leg raises Post time to comments

 
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Nutrition Talk

Okay family lurong summertime challenge kicks off Monday May 15th we are doing anutrition talk tonight at 6:30 and Saturday morning at 10 a.m. this will be just a general nutrition talk talking about good nutrition but we will also go over at the lurong summertime challenge.  Although it is extra challenging this time of

 
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formats

5/10/2017

Skill: alternating emom 14min 1. 5 c2b pullups + 3 squats 2. 5 hspu + 3 squats WoD: 12min amrap 15 ground to over head 95/65 15 bar facing burpees Post total reps to comments

 
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5/9/2017

Skill: 5×3 ohs WoD: For time: 21-15-9-15-21 Wall ball shots, 20/14 Box jumps 24/20 Post time to comments

 
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Untitled

Skill: run 1 mile for time WoD: “Death by clean and Jerk” EMOM: 1-2-3-4-5-6-7-8-9-10…. (135/95) Every minute on the minute perform an increasing amount of reps until you can- not complete the given work within the minute. ex: 1 clean and jerk minute 1. 2 on min- ute 2. 3 on minute 3…etc until you

 
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Ooops, She did it again!

Congratulations are in order for Shannon O’dell, she has officially qualified for the 2017 CrossFit Games! Shannon has trained all year with laser like focus intent on returning to the biggest stage for CrossFit athletes.  Many of us only see little bits and clips of her training each day, we see her hit a couple

 
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5/5/2017

Skill: 2k row for time/ me chin over bar hang(u do not have to do a pull up to get chin over bar) WoD: 3x 4min amrap 1min rest btwn rounds 3hspu 5sdhp 135/95 7g2oh 135/95 Post total reps to comments

 
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5/3/2017

Skill: 5x me pullups add total of all 5 attempts Max distance handstand walk, or accumulate 3 min hs hold/ practice + 40 monkey touches WoD: 13min amrap 20 wb shots 20/14 20 reps, 1 arm alt db snatch 50/35 Post total reps

 
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May Foundations!

Welcome Ladies

 
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5/1/2017

Skill: back squat 5×3 WoD: 5rft 20 squats 40 double unders Post time to comments

 
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4/28/2017

Wod: “Whitten” Five rounds for time of: 22 Kettlebell swings, 70/55 22 Box jump, 24/20 Run 400 meters 22 Burpees 22 Wall ball shots, 20/14 Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi 33:48 (1.5pood KB, 20″ box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24″ box, 16lb ball), Graham

 
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4/27/2017

WoD: CrossFit total 2 Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat. Spencer Hendel: clean 352, bench 281, OHS 341 = 974lbs. Post total to comments.

 
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