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

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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6/30/2016

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

 
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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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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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6/26/2015

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

 
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No Sunday class today

No Sunday class today, see y’all tomorrow!

 
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6/24/2016

WOD: “CrossFit Total” Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift Shoulder Press 1-1-1 Back Squat 1-1-1 Deadlift 1-1-1   The CrossFit Total (by: Mark Riptoe via CrossFit Journal) The first attempt would be a weight you know you can do for a heavy set of three. The

 
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6/23/2016

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

 
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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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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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6/20/2016

Skill: clean WoD: for time: 800m run 50 burpee pullups 200 double unders Post time to comments

 
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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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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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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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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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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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No Sunday Class

Hey gang no class today, Sunday! We are having I family reunion. The 5 bonus point will be available tomorrow.

 
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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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6/9/2016

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

 
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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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June Foundations

Yeah buddy here’s our newbies!!!

 
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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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6/6/2016

Skill: deadlift WoD: For Time: 3 rounds 200m run 25 squats then, 3 rounds 100 double unders 25 pushups post time to comments

 
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6/3/2016

EDD Skill Challenge Week 3 Skill: HANDSTAND WALK FOR DISTANCE, ME HANDSTAND PUSHUP/ ME HANDSTAND HOLD WoD: 1 minute of hang squat cleans, 95/65 1 minute of burpees 1 minute of toes-to-bars 2 minutes of hang squat cleans, 95/65 2 minutes of burpees 2 minute of toes-to-bars 1 minute of hang squat cleans, 95/65 1

 
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6/2/2016

Skill: Press, Push Press, Jerk WoD: For Time: 10! KB Swings 55/35 Goblet Squat 55/35 post times and loads to comments

 
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