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

6/1/2016

EDD CHALLENGE WOD 3 Wod: Christine = 3 Rounds for Time, 12 min cap. Men’s Rx level 3- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 24” Men’s Level 2- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box step ups at 20" Mens Level 1- 500 m row, 12 deadlifts

 
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5/31/2016

Skill: Back Squat WoD: For Time: 100 Double Unders 25 burpees 75 Double Under 25 burpees 50 Double Unders 25 burpees 25 Double Unders 25 burpees post time to comments

 
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5/30/2016

“Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of

 
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5/30/2016

 
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Sunday edd challenge bonus

We’ll be meeting at the box Sunday at 2pm. From there we are going to engler park for a game of ultimate frisbee. Meet us at 2 to get your bonus points anyone is welcome.

 
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5/27/2016

EVERY DAMN DAY CHALLENGE SKILL BONUS SKILL: OLY TOTAL WoD: 10 Min AMRAP 10 Wall Ball Shots 20/14 8 Burpees 6 Pull-ups Post SCORES  to comments

 
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Last call for produce boxes

This is the last call for produce boxes this week. If you would like one let me know asap! Meal plan 1, produce list, shopping list, and recipes are posted at the box and I can send them to you email. Boxes will be at the gym Saturday morning for pick up. They are $50.

 
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5/26/2016

Skill: ROW WoD: For Time: 50 Strict T2B 25 DU EMOM Post time to Comments

 
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5/25/2016

EVERY DAMN DAY CHALLENGE WOD: For Time: 10-8-6-4-2 Reps, Hang Power Clean 135/95 Alt. w/ 20-40-60-80-100 meter shuttle runs 5 min Time Cap Level 3 is as Rx Level 2 is 95/65 Hang Power Cleans Level 1 is 55/35 Hang Power Cleans  

 
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Memorial Day Weekend!

For the holiday weekend, our regular schedule will be in effect with the exception of Monday.  On Monday we will only have 1 workout at 9am and of course it will be our traditional Memorial Day Murph!!!

 
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5/24/2016

Skill: ME HS WORK WoD: For Time: 400m Run 50 Push-ups 800m Run 100 Air Squats 400m Run Post Time and HS WORK #s to Comments

 
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5/23/2016

Skill: back squat WoD: With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75 lb. From 5:00-10:00 use 95 lb. From 10:00-15:00 use 115 lb. Continue adding 20 lb. every 5 minutes for as long as you are able. Post number of minutes completed to comments.

 
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5/20/2016

EDD SKILL CHALLENGE 1 CrossFit Total 2 Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep  Clean is from the ground, power or squat. WoD: WoD: “Randy” 75/55 pound Power snatch, 75 reps for time. Post time to comments. Enlarge image Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was

 
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5/19/2016

skill: sleds Wod: For time: 4x400m sprints 3min rest between rounds

 
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5/18/2016

EVERY DAMN DAY CHALLENGE WOD 1 "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   Today is the 1st day of

 
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5/17/2016

Skill: Power Clean WoD: 12 min AMRAP 3 HSPU 6 TTB 9 KB Swing 70/55 Post EMOM Weight and total reps and rounds to Comments.

 
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5/16/2016

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 in any of the

 
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5/13/2016

Skill: Prison Yard Practice WoD: w/ partner complete 3rft 100m partner carry 6 stone cleans 135/95 6 sled push 115/70 down+back =1   Post time and partner praise to comments.

 
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5/12/2016

Skill: Find 1RM Back Squat WoD: For Time: 2K row

 
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5/11/2016

WoD:  For time: Run 800m  35 pullups Run 800m 20 c2b pullups Run 800m 5 bar muscle ups   Post time to comments.

 
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5/10/2016

WOD: “The Bear Complex” Without dropping the bar, complete the following sequence, seven times: Power Clean; Front Squat; Push Press (have bar land behind head, in rear-rack position); Back Squat; Push-Press (have bar land on chest, in front-rack position). Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt

 
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Congratulations Dave!

Congratulations are in order for Dave Waters!!! Dave passed his level 1 trainer certification!!!

 
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5/9/2016

Skill: power snatch WoD: For time: “Karen” 150 reps wall ball shots 20/14 Post time and snatch emom load to comments.

 
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5/6/2016

Skill: Deadlift WoD: "Boat race" 3RFT 500m Row 400m Run rest 3 min.

 
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5/5/2016

All Classes over 5 people will play ultimate frisbee so bring your friends.  There will be an alternate wod posted if there are less than 5 in a class.

 
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