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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Home Archive for category "Uncategorized" (Page 4)
formats

4/26/2017

WoD: 5 RFT 5 Deadlifts 5 Hang Cleans 5 front squats 5 push jerks Men, 155#, Women, 115# Post time to comments

 
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4/25/2017

Skill: mini tri for time : start on bike ride 2k, then row 1500m, then run 800m WoD: Partner wod 10 min amrap 10 alternating burpees 10 alternating squats 10 alternating push-ups Post total reps and partner praises to comments  

 
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4/24/2017

Skill: deadlift 5×3 controlled touch and go WoD: AGOQ Workout 3 21-15-9 reps for time of: Shoulder-to-overheads, 135 lb. Chest-to-bar pull-ups Post time to comments. This is the third of the four age group qualifier wods for the 2017 CrossFit Games. Wish Shannon luck today as she wraps up a weekend full of pain and

 
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4/20/2017

Skill: strict press 5-5-3-3-1-1-1 WoD: 3 RFT 800m run Rest 3 min

 
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Regionals & games tickets special

Holla if you want in on any of this! Here are some benefits for affiliates looking to attend Regionals and the Games. REGIONAL TICKETS Each LOR will be allotted one complimentary non-transferrable ticket to their respective Regional. Their ticket and affiliate credential can be picked up at will call when they present a valid photo ID.

 
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formats

4/14/2017

WoD: Grab Yo favorite partner for this one Team WOD | Two Person 1 person works & 1 person (active rest) 100 KettleBell Swings (Jumping Jacks) 100 Lunges w/ KB (Plank) 100 KB Single Arm Power Cleans (Mountain Climbers) 100 KB Single Arm Push Press (Feet 6″ off Ground) 100 KettleBell SDHP (Just Rest &

 
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formats

4/12/2017

Skill: 2x200m for time rest 2 min btwn efforts 2x400m for time rest 2 min btwn efforts WoD: 5 rounds for time: 10 hang power clean 155/105 10 hspu Post time to comments

 
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4/10/2017

 
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4/11/2017

  WoD: 3min ME -EACH Front Squat 185/115 Back Squat 225/155 Row For Calories Toes to Bar rest as needed between exercises post reps completed on each exercise

 
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4/7/2017

Liam For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. Post time to comments

 
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4/6/2017

Skill: 3x200m each for time rest as needed WoD: 3, 3 min AMRAPs Rest 2 min btwn 5 pwr cleans 155/115 5 burpee box jump overs Post total reps

 
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4/5/2017

 Skill: 2 min as many calories as possible assault bike, 3*me L-sit Alt w 3* me strict t2b WoD: 12 min amrap 20 steps of lunge 20 push-ups 20 situps

 
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4/4/2017

Skill:  Jerk 7×1 WoD: 5 rounds for time of: Run 400 meters 185/125-lb. deadlifts, 21 reps Post time to comments.

 
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4/3/2017

Skill: Back squat 4×3, 3×2 WoD: 21-15-9 Thrusters 95/65 Plate Burpee 45/

 
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3/31/2017

Skill: 7min snatch, 7 min clean & jerk WoD: “Tabata Something Different” Complete 8 intervals each of 20 seconds of work followed by 10 seconds of rest with 1 minute between movements where the intervals are: Pushups Overhead Squats (75/55) Jump lunges WallBall (20/12) Sumo deadlift high pull (75/55) Post Total Reps Completed To Comments

 
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3/30/2017

WoD: partner wod 80 cal row 70 burpees 150 wall ball sit-ups (24,20)(20,14) 800 meter run (together ) 100 pull-ups (100 jumping pull-ups ) 80 cal ( assault bike)

 
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3/29/2017

Skill: Deadlift 5-5-3-3-2-1-1 WoD: 15-12-9 reps for time of: Toes-to-bars Wall-ball shots, 20/14-lb. ball 75/55-lb. thrusters Post time to comments.

 
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3/27/2017

WoD: “Cameron” For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24/20 inch box 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20/14 pound ball 50 Sit-ups 15 foot Rope climb, 5 ascents Post time to comments. U.S. Coast Guard Lieutenant Junior Grade

 
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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

 
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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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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

 
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3/20/2017

skill: backsquat 5×3 WoD: 3RFT 400m run 50 lunges 50 situps post time to comments

 
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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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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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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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