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 "Daily WorkOuts" (Page 2)
formats

2/15/2017

RESOLUTION CHIPPER TEST Level 3 Men Complete at Many Reps as Possible in 10 Minutes: Opens (115 lbs. Barbell) 15 Snatches 20 Deadlifts 25 Box Jump Overs at 30" 20 Hand Release Push Ups 15 Thrusters With remaining time continue to the next round starting at 15 Snatches Masters (95 lbs. Barbell) 15 Snatches 20

 
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formats

2/6/2017

Skill: Clean Work to a heavy set of the complex, 1 Power Clean + 1 Hang Squat Clean + 1 Thruster ( you may combine the clean and thruster into 1 squat)  WoD: For time: 400m run 20 Deadlifts 135/95 30 Burpees 40 Goblet Squats 55/35 400m run Post time to comments

 
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1/30/2017

Skill: 5 sets of the complex: 1 Power Snatch + 2 Snatch Balance + 3 OHS WoD:  For Time: Fran 21-15-9 rep rounds of pullups thrusters 95/65 post loads and Fran time to comments

 
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formats

1/25/2017

Wod:  KAREN MEETS ANNIE FOR TIME – 17 MINUTE TIME CAP Complete the 3 movements in the sequence 50-40-30-20-10 as quickly as possible while meeting the standards and specific requirements for each level and division. Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

 
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1/23/2017

Skill: Clean EMOMx8 3T&G PWR CLEAN + 1 JERK WoD: "Grace" 30 Reps Clean and Jerk 135/95 Post EMOM LOAD and Time for wod to comments

 
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formats

1/18/2017

RESOLUTION CHIPPER TEST Level 3 Men Complete at Many Reps as Possible in 10 Minutes: Opens (115 lbs. Barbell) 15 Snatches 20 Deadlifts 25 Box Jump Overs at 30" 20 Hand Release Push Ups 15 Thrusters With remaining time continue to the next round starting at 15 Snatches Masters (95 lbs. Barbell) 15 Snatches 20

 
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formats

1/17/2017

WoD: Tabata push-ups Row 2k Bottom-to-bottom Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting

 
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formats

1/16/2017

Skill: hatch squat program 12/1 WoD: "Karen" for time: 150 wall ball shots 20/14 post time to comments

 
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1/11/2017

Skill: hatch squat program 11/2 WoD: "Helen" 3rft 400m run 21 KB swings 12 pullups post time to comments

 
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1/10/2017

Skill: jerk 7×1 WoD: w/ a partner complete for time: 100 goblet squats 55/35 100 burpees 100 KB swings 55/35 100 Wallball shots 20/14 1 person working at a time your KB may not touch the ground during the entire workout 

 
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formats

11/3/2016

Skill: STRICT PRESS 5-5-4-4-3-2-1 WOD: 12 MIN AMRAP 5 burpees 10 knees to elbows 15 KB swings 55/35 post score to comments

 
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formats

10/24/2016

Skill: back squat 5×3 WoD: For Time: 100 squats 800m run 100 double unders 100 squats post time to comments  

 
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formats

10/18/2016

Skill: Front Squat 5×3 WoD: "Randy" 75/55 pound Power snatch, 75 reps for time. Post time to comments. Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children. Last posted 5/16:  http://parklandcrossfit.com/?p=6977

 
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formats

8/29/2016

Skill: thruster 5×3 work to a heavy set of 3 Wod:  15 min amrap 10 push press 115/75 10 box jump overs 24/20 10 wall ball shots 20/14 Post score to comments  

 
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formats

8/16/2016

Wod: "DT"  Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps  Post time to comments.

 
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8/12/2016

Skill: pick any method of getting weight over head and max out on it  Wod: 20 min amrap w/ partner complete a full round alt w partner 5 box overs 24/20 5 burpees 25 double unders

 
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formats

8/11/2016

Skill: 5×3 tire flip alt w 1 sled push each round Wod: 7 min amrap 3 cleans 165/125 3 bar muscle ups/ 6 c2b pullups   

 
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8/10/2016

WoD: work to a 1 RM deadlift

 
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8/5/2016

Wod: 5 RFT 400m run 10 box jumps 10 t2b  

 
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7/29/2016

  Wod: T.J.   For time: 185/125-lb. bench presses, 10 reps 10 strict pull-ups 135/95-lb. thrusters, max set   Repeat the triplet until you have completed 100 reps of the thruster.   Post time and number of rounds to comments. United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May

 
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7/28/2016

Skill: 3x 3 min row for cal 3 min rest btwn   Wod: 7min As many burpees as possible   

 
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formats

7/26/2016

Wod: 5 rounds for time of: 50 double-unders squat cleans 65/45, 15 reps 15 burpees 50 double-unders Rest 2 minutes   Post time to comments  

 
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7/23/2016

Wod: w/ partner for time 75 pullups 500m row 75 push-ups  500m row 50 pullups  500m row 50 push-ups 500m row 25 pullups 500m row 25 push-ups   

 
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formats

7/22/2016

Wod: partner wod Rx is 55/35# kB x2 4rft 400m farmer carry 100m lunge w kettlebells 1 person working at a time 

 
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formats

7/21/2016

Skill: review and practice the clean allow for 7-10min of working to a heavy barbell  Wod: for time: 21-15-9 Squat clean 115/75 Body row Rx is parallel w/ floor

 
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