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 August
formats

9/1/2016

​Skill: back squat 10-5-3-5-10 %70-75-80-75-70% Wod: Amrap 4 min 3 pullups 6 squats 20 du / 60 su Rest 2 min Amrap 4 min 3 hspu 6 squats 20 du Post score to comments

 
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formats

Friday night prechallenge meeting and beer Friday Bash!

Friday night 530 we will be having a pre challenge nutrition talk and beer Friday bash come hang out with us whether you plan on doing the challenge or not. We will be having a blast getting our labor day weekend jump started!!!

 
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formats

8/31/2016

Skill: strict press 3×3 push press 3×2 jerk 3×1 work ahap Wod: W/ a partner, partition workload any way complete for time: 3000m row 150 kb swing 55/35 150 goblet squats 55/35

 
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8/30/2016

​Skill: deadlift 10-5-3-5-10   %70,75,80,75,70% Wod: For time: 800m run 30 burpees 60 squats 30 burpees 800m run Post loads and time to comments

 
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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

8/26/2016

“Hope“ Three rounds of:Burpees75 pound Power snatchBox jump, 24″ box75 pound ThrusterChest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not

 
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8/25/2016

​WoD: Teams of two complete for time: Partner Fireman’s Carry 100m3 Rounds eachPartner 1: Row 250mPartner 2: KB Rack Hold two KBs (53/40)While one partner is rowing, the other is holding the KBs with handles touching across the chest. Partners switch positions until both partners have rowed 3 rounds.2 Rounds eachPartner 1 : 10 Burpee

 
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formats

8/24/2016

Skill: cluster 8 min emom  perform 1 clean + 1 thruster, work ahap climbing Wod:  5 RFT 5 Man makers 40/20 5 shuttle run 10m down and back = 1 Post cluster loads and time to comments 

 
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8/24/2016

Skill: cluster 8 min emom  perform 1 clean + 1 thruster, work ahap climbing Wod:  5 RFT 5 Man makers 40/20 5 shuttle run 10m down and back = 1 Post cluster loads and time to comments 

 
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8/23/2016

Skill: pause back squat 4×4  Wod: For time: 50 kB swings 55/35 40 Pullups 30 thrusters 95/65 20 Hspu 10 Bench press 225/155

 
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8/22/2016

Skill: deadlift. 5*3 ​Wod: “Fight Gone Bad” 3 rds, rotate each minute Row for Calories Wall Balls, 20/14 Sumo Deadlift High Pull 75/55 Push Press, 75/55 Box Jump 20″ Rest Count total number of reps and calories. This will be your score for this workout. Post score to comments.

 
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formats

08/19/2016

Skill:  stones 5×3 Wod:  21-18-15-12-9-6-3 Toes to bar  goblet squats

 
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8/18/2016

Skill: row 2k for time WoD: 3 rounds for max reps 400m run ME pullups ME hspu

 
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8/17/2016

​ Wod: 7 rounds for reps of:1 minute of 75/55-lb. muscle snatches1 minute of 75/55-lb. overhead squats1 minute of burpees, jumping over the barbellRest 1 minutePost total reps completed to comments.

 
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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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8/15/2016

Skill: Back squat WoD: AMRAP 15:  300 Meter Row  30 Wallballs, 20/14  30 weighted Sit-ups  Post rounds and reps 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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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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No kids class this Tuesday!

I’m sorry there will be no kids class Tuesday we’ll see u all on Friday!

 
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formats

8/9/2016

​Skill: snatch emomx7 1*snatch+1*hang snatch+1*ohs Wod: 3rft 50 push-ups 75 squats

 
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8/8/2016

​Skill: back squat 5×3 80% across Wod: For time: 10! Ohs 135/95 Run 100m btwn each round Post time to comments

 
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8/5/2016

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

 
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8/4/2016

​Wod: For time 3 min Amrap 5 burpees 10 du 3 min Amrap 10 steps lunges 5 KB swing 70/55 3 min Amrap Goblet squat 70/55 10 P-jumps

 
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formats

August foundations group 2

Foundations 2nd shift so sexy! 

 
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