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 3)
formats

7/14/2016

Skill: ME HANDSTAND ME PULLUP WoD: 3 RFT 800m run rest 3 min 

 
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formats

7/13/2016

WoD: Complete as many reps as possible in 20 minutes of: 135/95-lb. clean and jerks, 15 reps Rest 1 minute 155/115-lb. clean and jerks, 15 reps Rest 1 minute 185/125-lb. clean and jerks, 15 reps Rest 1 minute 225/155-lb. clean and jerks, 15 reps Rest 1 minute 245/175-lb. clean and jerks, 15 reps Rest 1

 
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formats

7/12/2016

Skill: Snatch WoD: 7 min AMRAP 9 Goblet Squat 70/55 6 KBS 70/55 3 Bar MU Rest 3 min 7 min AMRAP 9 Squats 6 KB Deadlifts 70/55 3 C2B Pull-ups post total reps to comments

 
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formats

7/11/2016

Skill: Back Squat WoD: 4rft 10 T2B 10 HSPU 10 Burpees post time to comments

 
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formats

7/8/2016

WoD: For Reps: “Shooting Cindy” 5- 3min rounds AMRAP 5-Pull-ups 10-Push-ups 15 Wall ball 20/14 *Recover 1 minute between rounds

 
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formats

7/7/2016

Skill: Row WoD: For Time: 21-15-9 SDHP @ 115/75 Strict press @ 115/75 post time to comments

 
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formats

7/6/2016

Skill: front squat WoD: 10 rft 5 c2b pullups 10 lunges each leg 15 lateral hops l+r= 1 post time to comments  

 
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formats

7/5/2016

Skill: snatch wod: for time: “Nancy” 5rft 400m run 15 ohs 95/65 post time to comments

 
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formats

7/1/2016

WoD: WORKOUT 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN – includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS WOMEN – includes Masters Women

 
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formats

6/30/2016

Skill: clean WoD: For time: 300 double unders  3 burpees EMOM post time to comments

 
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formats

6/29/2016

Skill:  PPP WoD: 15 min amrap 10 HSPU 20 Russian KB Swings 70/55 30 Burpees 40 Goblet Squats 70/55 Post total reps to comments

 
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formats

6/28/2016

Skill: Back Squat WoD: For Time: 400m run 20 burpee box jump overs 24/20 20 front squats 95/65 20 burpee box jump overs 400m run post time to comments

 
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formats

6/26/2015

Skill: ring work WoD: for time 100 burpees post time to comments

 
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formats

6/23/2016

Wod: “Elizabeth” For time: 21-15-9 Power Cleans 135/95 Ring Dips Post time to comments

 
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formats

6/22/2016

EVERY DAMN DAY CHALLENGE WOD 1 Retest "JACKed upIE" For Time:  1000m Row 50 Thrusters 45/35 30 Burpees Level 3 is as Rx Level 2 thruster may be modified w/ push press Level 1 thruster may be modified w/ push press 35/15, Burpees Modified w/ pushups Post Time to Comments    

 
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formats

6/21/2016

WoD: Sham 7 rounds for time of: 11 body-weight deadlifts 100-meter sprint  Post time to comments.

 
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formats

6/17/2016

Skill: Pull-Ups WoD: 4 RFT 200m run 10 KB Swings 70/55 20 Wallball shots 20/14 30 Box Jump Overs 20" post time and pullup numbers to comments

 
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formats

6/16/2016

Skill: Row / front squat WoD: For time: 10! Strict Press 95/65 OHS 95/65 Post time to comments

 
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formats

6/15/2016

EDD Challenge wod 5 WoD: For time: 800m run 15 clean & jerks 135/95 30 c2b pull ups 45 deadlifts 135/95 30 c2b pull ups 15 clean & jerks 135/95 800m run   Level 3 is as Rx Level 2 scale weight to 95/65, jumping pull ups Level 1 scale weight to 65/35, ring rows

 
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formats

6/14/2016

Skill: pushups WoD: 6 min. Complete 400m run then ambap rest 3 min 5 min. Complete 200m run then ambap Post total reps of burpees to comments  

 
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formats

6/13/2016

Complete the following with a partner WoD: Hildy 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row  If you’ve got a 20-lb. vest or body armor, wear it.  Post time to comments. Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during

 
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formats

6/10/2016

Skill: Core WORK WoD: w/ a Partner Complete for Time 60 Front Squats 95/65 60 Push Press 95/65 60 SDHP 95/65 60 Pull-ups 60 Box Jumps 24/20 60 Push-ups Post time to Comments

 
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formats

6/9/2016

Skill: Thruster WoD:  For Time: RUN 2 MILES Post time to comments

 
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formats

6/8/2016

EVERY DAMN DAY CHALLENGE WOD 4 WoD: Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls 20/14 90 Double-unders 30 Bar Muscle-up Level 3 is as Rx Level 2 Scaling Wall-Balls are as Rx for Double unders is 200 Single unders and Pull-ups Level 1 Scale WB shots 14/10#

 
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formats

6/7/2016

Skill: ROW WoD: 18 min. AMRAP 30 Box Step-up 24/20 30 Steps FR Lunge 135/95 30 Power Cleans 135/95 Post total reps to Comments

 
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