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 2016 March
formats

4/1/2016

WoD: For time: 1 mile run 100 burpees 1 mile run 100 burpees Post time to comments

 
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formats

3/31/2016

wod: With a Partner complete as many rounds as possible in 20 minutes of: 200-meter farmers carry, 70/55 KBS 100-meter walking lunge 50-meter handstand walk Post rounds completed to comment

 
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formats

3/30/2016

WoD: For time: w/ a partner 1 person working at a time accumulate for time 3200m running 3200m rowing 320 Squats Partition as you wish Post total time and partner to comments.

 
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formats

3/29/2016

WoD: For time: 1 round of:   115/85 lb. hang power cleans, 30 reps   15 ring dips   15-ft. rope climb, 3 ascents Then, 2 rounds of:   115/85lb. hang power cleans, 20 reps   10 ring dips   15-ft. rope climb, 2 ascents Then, 3 rounds of:   115/85lb. hang power cleans, 10 reps   5 ring dips   15-ft. rope climb,

 
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formats

3/28/2016

Skill: Back Squat WoD: For time: 40 T2B 50 wall ball shots 60 KB swings Post load as and time to comments.

 
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formats

3/25/2016

the final 2016 open wod come join us in celebrating it wods from 5-7 then partying down after words!!! WoD;     00:00             00:00           Download: Low SD HD WORKOUT 16.5 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen

 
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formats

3/24/2016

WoD: Tabata These Row (cal) rest 1 min Squat rest 1 min Pull-ups rest 1 min Pushups rest 1 min Sit-ups Post lowest rep round on each movement

 
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formats

3/23/2016

Skill: 4x400m Runs 1:1 WoD: w/ a Partner Complete 4 Rounds For Time 100m Carry 50 WheelBarrow Pushup Post times and Partner praises to comments

 
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formats

An open letter to My Friends and Family, and anyone else

Nearly 7 years ago I was the heaviest I have ever been in my life.  As a personal trainer, managing the areas largest fitness club, and personal training 20 or so one-on-one clients per week; I had a hard time coming to terms with the fact I was fat. Not just fat, but morbidly obese.

 
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formats

3/22/2016

Skill: CORE WoD: For Time 300 Double Unders 5 burpees EMOM

 
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formats

3/21/2016

Skill: Back Squat Wod: "Helen" 3RFT 400m 12 Pullups 21 Kb Swings 55/35   Post squat load and wod time to comments

 
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formats

3/18/2016

WoD: CF games open 16.4   Download: Low SD HD   Download a PDF of the workout description and scorecard Workout 16.4 score submissions are still open. This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.Starting at the floor, the barbell is lifted until hips and knees reach full extension with

 
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formats

3/17/2016

Skill: Clean WoD: 2 Mile Run For Time

 
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formats

3/16/2016

Skill: HS Practice WoD: w/ a Partner complete For Time: 800m run 100 Sincronized Squats 100 sincronized Pushups 100 sincronized Situps 800m run

 
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formats

3/15/2016

Skill: ME Pullups WoD: For time: 1 round of:   100 double-unders   50 squats   95-lb. push press, 25 reps Then, 2 rounds of:   60 double-unders   30 squats   95-lb. push press, 15 reps Then, 3 rounds of:   40 double-unders   20 squats   95-lb. push press, 10 reps Post time to comments.

 
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formats

3/14/2016

Skill: dead lift Wod:  For time: 10 hspu 20 power cleans 95/65 30 burpees 40 t2b Post time to comments.

 
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formats

No ruck practice today

No ruck practice today

 
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formats

3/11/2016

            00:00                                   00:00                                                         Download: Low SD HD   Download a PDF of the workout description and scorecard Workout

 
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Friday Night Lights

Don’t forget FRIDAY NIGHT LIGHTS!!! We will run the OPEN WoD 16.3 from 5-7pm and then after words we are having a Texas Hold’em Tournament.  This week we are doing a pot luck.  Feel free to bring a dish or beverage.  Come in and workout and hang out for good fellowship.  Come hang out even

 
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formats

3/10/2016

Skill: Front Squat WoD:  For Time: Partner Relay 200m 400m 600m 400m 200m  

 
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formats

3/9/2016

WoD: For Time: w/ a Partner Complete 150 Wall Ball Shots 20/14 800m Run w/ Med Ball 150 Med Ball Situps 20/14 800m run w/ Med Ball

 
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formats

3/8/2016

Skill: Back Squat   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

 
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formats

3/7/2016

Skill: me pullups Wod: For time: 100 thrusters 75/55 Emom 5 burpees

 
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formats

3/4/2016

WoD:   Download: Low SD HD   Download a PDF of the workout description and scorecard Workout 16.2 score submissions are still open. In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep the arms must be fully extended and the feet must

 
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formats

3/3/2016

WoD: w/ a partner complete for time: 100 cal row 3 min L-sit hold 100 push-ups 5 min handstand hold 100 squats 7 min plank hold

 
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