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 December
formats

12/30/2016

Skill: strict press 5-5-3-3-1-1. Work up to heavy WoD:  3, 3 min rounds of: 3 burpees 6 Goblet squats70/55 9 Russian kB swings 70/55 Rest 2 min between rounds

 
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formats

12/29/2016

Skill: work to a heavy clean and jerk WoD: For time:15 burpees, jumping over the barbell225/155-lb. clean and jerks, 5 reps12 burpees, jumping over the barbell225/155-lb. clean and jerks, 4 reps9 burpees, jumping over the barbell225/155-lb. clean and jerks, 3 reps Post time to comments.

 
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formats

12/28/2016

Skill: hatch squat program 9/2 WoD: 5 Rounds for Max Reps Unbroken Wallball shots 20/14 Unbroken pullups 

 
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formats

12/27/2016

Skill: OverHead Squat 5×3 WoD: For time: 21-15-9 Thrusters 95/65 Run 100m to start and finish. Run 200m between each round. Post time to comments 

 
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formats

12/26/2016

Skill: hatch squat program 9/1 WoD: “Annie” 50-40-30-20-10 Double unders  Situps

 
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formats

12/23/2016

Skill: piddle, practice,play: work on skills, mobility, or lifting you missed earlier in the week. WoD: For time:30 wall-ball shots, 30/20 lb. ballRun 1 mile30 wall-ball shots, 30/20 lb. ball Post time to comments.

 
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formats

12/21/2016

Skill: hatch squat program 8/2 WoD: 15 min amrap  200m run 10 push-ups 5 hspu Post total reps completed with the run counting as 20 reps.

 
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formats

12/20/2016

Skill:  hang squat snatch find 1rm over 7 heavy attempts  5×2 ohs at 70% of previous WoD: 5 rounds each for time 500m row, rest as needed between efforts 

 
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12/19/2016

Skill: hatch squat program 8/1 WoD: 0:00-2:00 Amrap: 3 burpees  6 squats 2:00-6:00 200m run Then amrap 25 double unders 5 push press 95/65 6:00-10:00 400m run Then amrap 10 hang cleans 95/65 10 front squats 95/65

 
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formats

12/16/2016

Skill: clean emom Wod: for time: 50-40-30-20-10 Wallball shots 20/14 Sit-ups Post time to comments 

 
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formats

January Foundations

We are now taking registrations for our January Foundations course!   This is a 4-week program, 12 sessions total.  We meet  Tuesday, Wednesday, and Thursday nights at 6:30 p.m.  Beginning on January 2nd.  This program is designed to take the beginner and establish a solid foundation for a transition into our main classes.  This month

 
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formats

12/15/2016

​Skill: ppp or bench press 5-5-3-3-3-2-1 WoD: W/ partner For time: 200 du 200 kB swings 55/35 200 du 200 push-ups Post time to comments 

 
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formats

12/14/2016

Skill: hatch squat program 7/2 WoD: Tabata squat Rest 2 min 4min amrap 5 ohs 95/65 5 power snatch Rest 2 min Tabata squat

 
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formats

12/13/2016

Skill:5x me pullups  5x me hspu WoD:  for time: 800m run 15 clean & jerk 155/115 30 box jumps 15 clean & jerk 155/115 800m run Post time to comments 

 
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formats

12/12/2016

Skill: hatch squat program 7/1 WoD: For time: 21-15-9 Thrusters 95/65 Bar facing burpees Post time to comments 

 
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formats

12/9/2016

WoD: 6 min amrap 500m row 10 burpee box jumps 24/20 20 t2b  30 shoulder to oh 115/75 40 kB swings 55/35 50 du Rest 3 min 9 min amrap  500m row 10 burpee box jumps 24/20 20 t2b  30 shoulder to oh 115/75 40 kB swings 55/35 50 du Rest 3 min 12 min

 
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formats

12/8/2016

​skill: 7min emom squat clean+ front squat+ jerk wod: Complete as many rounds as possible in 20 minutes of: 50 double-unders100-ft. walking lunge100-ft. bear crawl Post rounds completed to comments.

 
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12/7/2016

Skill: hatch squat program 6/2 WoDs: For time: 500m row For time: 75 wall ball shots 20/14 AMRAP in 3 min of burpees  Rest as needed between wods, Post scores to comments

 
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formats

12/6/2016

​Wod: 12 days of christmas  1 clean and jerk 155/95  2 Deadlift 155/95  3 Box jumps 24/20 4  hspu 5 goblet squats 55/35 6 steps of lunges  7 Burpees  8 Kettlebell swings 55/35  9 Single arm dumbbell or kettlebell snatch 55/35 10 Air squats  11 Ring dips  12 Cartwheels

 
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2/5/2016

Skill: hatch squat program 6/2 Wod:  “Death by push-ups” Then, “Death by pull-ups” Post last round completed on each

 
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12/2/2016

​Skill: 7 min emom 3 touch & go power cleans  WoD: 15 min amrap W/ partner alt 1@ a time 30 clean & jerk 135/95 60 ring push-ups 90 double unders Post total reps and partner to comments

 
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