Parkland CrossFit – WOD 

Facebook Twitter Gplus E-mail RSS
Kenny Warden Coach/Owner 49 East First Street, Farmington, MO 63640 573-760-1248 kenny@parklandcrossfit.com
magnify
Home 2017 January
formats

2/1/2017

​wod: 7 MINUTE AMRAP Complete as many rounds and reps as possible in 7 minutes of 5 Front Squats and 7 Bar Facing Burpees. Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards. Workout Details The workout is a 7 minute AMRAP (as many

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
4 Comments  comments 
formats

1/31/2017

Skill: 7 min clean emom  2 power clean + 2 jerks WoD: 12 min amrap  ME HSPU  200m run Post total load and reps completed to comments 

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
2 Comments  comments 
formats

1/30/2017

Skill: 5 sets of the complex: 1 Power Snatch + 2 Snatch Balance + 3 OHS WoD:  For Time: Fran 21-15-9 rep rounds of pullups thrusters 95/65 post loads and Fran time to comments

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
6 Comments  comments 
formats

1/27/2017

Skill: back squat 5×4 WoD:  W/ a partner accumulate for time: 5000m row 100 front squats 135/95 (no rack) 50 hspu Partition however Post time to comments

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
2 Comments  comments 
formats

1/26/2017

Skill: snatch balance 5*2 , hang squat snatch 5*1 WoD: 9min amrap 6 squat cleans 115/85 6 c2b pullups Post loads and reps to comments 

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
2 Comments  comments 
formats

1/25/2017

Wod:  KAREN MEETS ANNIE FOR TIME – 17 MINUTE TIME CAP Complete the 3 movements in the sequence 50-40-30-20-10 as quickly as possible while meeting the standards and specific requirements for each level and division. Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
1 Comment  comments 
formats

01/24/2017

​Skill: deadlift 5×3, bent over row 5×3 WoD: 3rft 10 plate burpees 45/35 15 t2b 20 hand release pushups Post loads and time to comments

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
4 Comments  comments 
formats

1/23/2017

Skill: Clean EMOMx8 3T&G PWR CLEAN + 1 JERK WoD: "Grace" 30 Reps Clean and Jerk 135/95 Post EMOM LOAD and Time for wod to comments

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
7 Comments  comments 
formats

1/20/2017

Skill: handstand/ headstand work WoD: “Nicole”Run 400 metersMax rep Pull-upsAs many rounds as possible in 20 minutes.Post number of pull-ups completed for each round.

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
5 Comments  comments 
formats

1/19/2017

Skill: bench press 7*2 WoD: “Annie” For time: 50-40-30-20-10 Double unders Abmat sit-ups 

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
2 Comments  comments 
formats

1/18/2017

RESOLUTION CHIPPER TEST Level 3 Men Complete at Many Reps as Possible in 10 Minutes: Opens (115 lbs. Barbell) 15 Snatches 20 Deadlifts 25 Box Jump Overs at 30" 20 Hand Release Push Ups 15 Thrusters With remaining time continue to the next round starting at 15 Snatches Masters (95 lbs. Barbell) 15 Snatches 20

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
3 Comments  comments 
formats

1/17/2017

WoD: Tabata push-ups Row 2k Bottom-to-bottom Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
6 Comments  comments 
formats

1/16/2017

Skill: hatch squat program 12/1 WoD: "Karen" for time: 150 wall ball shots 20/14 post time to comments

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
3 Comments  comments 
formats

1/13/2017

At home wod, post your times, post a video to social media and get bonus points 3rft 15 double Pushup burpees  30 steps of lunges Do an extra pushup in the bottom of the burpee!

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
2 Comments  comments 
formats

Wodapalooza!

GOOD LUCK to Ms. Shannon O’Dell as she takes on Wodapalooza in Miami Florida this weekend!  Thank you for representing for your little CrossFit gym.  This girl is proof that with heart and determination, anything is possible!  Go get ’em girl!!

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
Comments Off on Wodapalooza!  comments 
formats

No classes tomorrow 1/13/17

​Due to the threat of incoming ice, coupled with our 30 minute drive to the gym, we are CANCELLING classes tomorrow.  If conditions allow, this could change.  But for now there will be no classes at the gym tomorrow.  Spread the word.

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
Comments Off on No classes tomorrow 1/13/17  comments 
formats

1/12/2017

Skill: PPP WoD: For time 10!  Box jumps 24/20 Squats Pushups  Run 100m between each round Post time to comments 

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
1 Comment  comments 
formats

1/11/2017

Skill: hatch squat program 11/2 WoD: "Helen" 3rft 400m run 21 KB swings 12 pullups post time to comments

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
3 Comments  comments 
formats

1/10/2017

Skill: jerk 7×1 WoD: w/ a partner complete for time: 100 goblet squats 55/35 100 burpees 100 KB swings 55/35 100 Wallball shots 20/14 1 person working at a time your KB may not touch the ground during the entire workout 

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
5 Comments  comments 
formats

1/9/2017

Skill: Hatch Squat program WoD:  Elizabeth  For time: 21-15-9 Cleans 135/95 Dips Post time to comments 

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
7 Comments  comments 
formats

1/6/2017

Skill: bench press 5×3 WoD: “Cindy” 20 min amrap 5 pullups 10 push-ups  15 squats  Post rounds plus reps to comments 

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
6 Comments  comments 
formats

1/5/2017

Skill: press + push press + jerk Work to a heavy complex WoDs: 2k row for time 100 reps kB swings for time Amrap 3 min Thrusters 135/95#

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
2 Comments  comments 
formats

1/4/2017

Skill: hatch squat program 9/2 WoD: “Diane” For time: 21-15-9 Deadlift 225/155 HSPU  Post time to comments 

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
2 Comments  comments 
formats

January Foundations

Welcome to the box gang!!

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
21 Comments  comments 
formats

1/3/2017

Skill: Hang squat clean in 12 min work to a heavy 1rm WoD:  4 RFT 400m run  25 burpees  Post time to comments 

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
4 Comments  comments