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 September
formats

9/29/2016

Skill: PPP WoD: Time Priority Diane For reps:60 seconds of deadlifts, 225/155 lb.60 seconds of handstand push-ups45 seconds of deadlifts, 225/155 lb.45 seconds of handstand push-ups30 seconds of deadlifts, 225/155 lb.30 seconds of handstand push-ups This workout takes 4.5 minutes, with no rest between exercises. Post total reps completed to comments.

 
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formats

9/29/2016

​ WoD: On a 19 minute running clock, perform the following two workouts: WOD 3, Part A- BEFORE AMRAP: Minute 0:00 to 5:00 – Find your 1RM Snatch WOD 4 – Minute 5:00 to 14:00 – 9min ascending AMRAP ladder of: ·       3 Power Snatches·       3 Box Jumps ·       6 Power Snatches·       6 Box Jumps ·       9

 
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9/28/2016

​ Hang With ‘Em Perform this descending ladder (10,9,8,….3,2,1) at one of the prescribed skill levels and submit your WOD before the deadline. You don’t have to complete this WOD at the same skill level as either of the benchmark workouts. To submit your score, click on the Workout button under the Enter Results section on the

 
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9/27/2016

​Skill: Hang squat clean, emomx10 all reps above 70%, climbing if mechanics are good WoD: 3rft 50 Double unders 25 kB swings 55/35 Post time to comments

 
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9/26/2016

Skill: back squat 5×5 @75% or higher WoD:  Jackie 1000m row 50 thrusters 45/35 30 pullups

 
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9/23/2016

​Wod: Kelly W/ a partner  5rft 400m run 30 box jumps 30 wall ball shots  Both partners run 400m, split workload 1 person at a time

 
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formats

Homecoming Friday 

There will not be an 1130 or 230 class this Friday due to Farmington’s homecoming.

 
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9/20/2016

Skill: 3x me pullups 3x me hspu WoD:  3 RFT 400m run 20 box jump overs 24/20 Post time to comments 

 
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9/21/2016

Wod: week 2 benchmark 2 , 2016 Lurong Championship challenge ​ 8 MINUTE AMRAP Complete as many rounds and reps as possible in 8 minutes of 5 deadlifts, 4 hang power cleans, 3 front squats, 2 shoulder to overhead, & 1 ground to overhead. Athletes may not change or modify any of the movements, weights,

 
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9/19/2016

Skill: OHS 5×3 climbing WoD: from team series, W/ a partner complete the following synchronized  ​21-15-9 reps for time of: Bar-facing-burpeesOverhead squatsChest-to-bar pull-ups Men use 95 lb., Women use 65 lb. Post time to comments 

 
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9/16/2016

Skill: power clean, work heavy WoD: W/ a partner complete alternating rounds 15 min amrap 15 Wallballs shots 20/14 100m run Then 7 min to establish 2rep max Touch n go power clean

 
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9/15/2016

WoD: Death by… ​Ring push-up ladder Rest 5 minutes Body-weight front squat ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. Post number of minutes completed for each

 
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9/14/2016

WoD: 2016 championship challenge benchmark 1 Baseline PLUS​ COMPLETE FOR TIME Level 3 & Level 2 athletes will complete 2 rounds for time, and Level 1 athletes will complete 1 round for time. There is a 17 minute time cap. Make sure to read all tabs below. Athletes may not change or modify any of

 
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9/13/2016

Skill: 3x each  ME pullups, ME pushups  WoD:  Annie 50-40-30-20-10 Double unders Situps Skill: 3x each  ME pullups, ME HSPU  WoD:  Annie 50-40-30-20-10 Double unders Situps

 
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9/12/2016

Skill: back squat 5×3 @75% pause 3 sec in the bottom on the 3rd rep Wod: 3- 4 min rounds w 2 min rest btwn rds 15 deadlifts 135/95 10 steps lunges 5 hspu

 
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9/9/2016

​wod: bring a partner or tackle this one on your own free for all friday Morrison For time: 50-40-30-20-10 WB shots 20/14 Box jumps 24/20 kB swings 55/35

 
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9/8/2016

​Skill: 2k row + core work accumulate 1 min l-sit 2 min hs hold 3 min hang at 90* or dead hang in tuck Wod: 3rft 25 goblet squats 55/35 800m run

 
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09/07/2016

Warm up:  stick jump relay Skill:  4x400m runs rest 1:1 Wod:  12 min AMRAP 50 du/150 su 10 burpees

 
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September Foundations 

September Foundations starts Tuesday night @630pm.  Can’t wait to get our next batch of newbies going, see you all at 630pm!

 
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09/06/16

Skill:  5×3 deadlift (all above 75%) Wod:  For time  10!  T2B OH lunges, each leg 45#/35#

 
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9/5/2015 Labor day

We will a class at 9am tomorrow to celebrate labor day come join us and get your holiday Started off right!

 
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9/2/2016

Wod: from 2015 CrossFit team series EVENT 2 – CLEAN AND JERK LADDER Rx’d As FF and MM pairs, complete as many reps as possible in 20 minutes of: 30 clean and jerks (females) 30 clean and jerks (males) 30 clean and jerks (females) 30 clean and jerks (males) Etc. Switch athletes after every 5

 
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Change of plans

My aunt passed away Wednesday in an automobile accident and her visitation is Friday evening. So the meeting over the challenge and nutrition talk is pushed back from 530 to 7pm we will still have class and beer Friday festivities but we will have to step out for a bit between 530-630.  Bring snacks and

 
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