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 2017 February
formats

3/1/2017

Skill: Snatch- 7 min hang squat snatch 7 min full snatch work to a heavy 1rm WoD: 7 Min AMBAP

 
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formats

March Foundations 

March Foundations kicks off March 7th. There are a few spots open. Join our tribe if you dare.  Tuesday, Wednesday, Thursday nights at 630 pm.  This 12 class 4 week course will prepare you to participate in our main classes.  Register now by texting your name, and “I want in” to 573-518-6000. It’s free, stop

 
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formats

2/28/2017

Skill: Clean- Spend 8 min working to a heavy set of 3 touch and go power cleans ​Wod: w/ a partner “CrossFit Games Open 14.4” Complete as many rounds and repetitions as possible in 14 minutes of: 60 Calories of Rowing 50 Toes to Bar 40 Wall Ball Shots (20 lbs to a 10′ Target/14

 
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2/27/2017

Skill: Snatch Balance 7×1 WoD:Tabata Barbell Tabata deadlift, 185/125 lb. Tabata hang power clean, 135/95 lb. Tabata front squat, 85/55 lb. Tabata push press, 65/35 lb. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises. Post total reps from all 32 intervals

 
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Friday night lights!

Tonight is our 1st week of the open and our kickoff of “2017 Friday night lights”. Whether you are competing in the open or not you are welcome to come spectate or participate.  Been shipping out on us lately come by and get charged up, if nothing else show us you’re alive! This will be

 
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formats

2/24/2017

17.1 has arrived WoD: Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and

 
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formats

Out of order

Men’s Bathroom out of order for 1130 class 

 
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2/24/2017

Skill: 500m row for time,  200m run for time WoD: 12 min emom 50m run (to 1way sign) ME burpees Post total burpees to comments 

 
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2/22/2017

Skill: 12 min work to a 1RM Clean and Jerk WoD: For time: 50 Wall Ball Shots 20/14# 50 Kb Swings 55/35 50 Lunges 50 HR Pushups Post time to comments

 
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2/21/2017

Skill: Snatch Work- 4×3 OHS, then throw 7min of Snatches any recieving position and any starting position  WoD: 500 double-unders for time. Start a clock and at the beginning of each minute perform 3 bodyweight front squats. Post time to comments.

 
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2/20/2017

Skill: Clean EMOM 7 min 1 Power Clean + 2 Front Squats + 1 Jerk WoD: 3 Rounds For Time: 800m Run 10 PullUps 10 Box Jump overs 30/24" Post time to comments

 
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The OPEN IS HERE

The OPEN season kicks off Thursday night with the wod release, we’ll put it up on the TV and Celebrate whatever comes down the schute with a beer!!! Then Friday night starting at 5PM we will kick off our first week of “Friday Night Lights”.  Checkout games.crossfit.com get signed up, if you want to be

 
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 HOw to Compete in the Open 

Hey gang,  Next Thursday is the announcement of the 1st open wod, we will be having our traditional Friday night lights celebrations for the next 5 weeks starting Friday February 24th. Get registered for the open and let’s have some fun!  Trust me it will only be fun if you show up so be here!!!!

 
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formats

2/17/2017

Skill: work to a heavy hang squat snatch WoD: 15 min amrap 30 reps 1 arm dumbbell snatch alternate each rep  50/30 30 reps t2b 30 reps squat clean thrusters 96/65

 
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2/16/2017

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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2/15/2017

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

 
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2/14/2017

Skill: clean & jerk 12 min to est 1rm WoD:  3rft 10 t2b 10 burpees  200m run Post time to comments 

 
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2/13/2017

Skill: Snatch work   5×3 snatch press out 5×1 snatch balance  WoD:  For time:  21-15-9 Thrusters 95/65 kB swings 55/35 Post time to comments 

 
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2/10/2017

Skill: Cleans emom  EMOM10Min 1 squat clean + 1 hang power clean  WoD: WORKOUT 14.3 This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be

 
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2/9/2017

Skill: 2k row for time WoD: For time: 45 hr push-ups  30 situps 35 hr push-ups  40 sit-ups  25 hr push-ups 50 situps Post times to comments 

 
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2/8/2017

WoD: 12 MINUTE AMRAP Complete as many reps as possible in this ascending ladder of (a) Cleans and (b) Chest to Bar Pull Ups/Pull Ups/ or Ring Rows. Each round the number of reps increase for each movement. Review the movements and rep sequence for each skill level and division. Athletes may not change or

 
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2/7/2017

Skill: 12 min to est 1 RM snatch Wod: ​5 rounds for time of: Max calorie row in 60 seconds50-lb. Turkish get-ups Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish

 
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2/6/2017

Skill: Clean Work to a heavy set of the complex, 1 Power Clean + 1 Hang Squat Clean + 1 Thruster ( you may combine the clean and thruster into 1 squat)  WoD: For time: 400m run 20 Deadlifts 135/95 30 Burpees 40 Goblet Squats 55/35 400m run Post time to comments

 
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2/3/2017

Skill: snatch emom 10 min 2 full snatches on evens 1 power snatch + 1 ohs on odds WoD: W/ a partner complete for time: 120 g2oh w barbell 95/65 100 g2oh w dumbbell 50/30 80 g2oh w slam ball 50/30 Post time and partner to comments 

 
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2/2/2017

​kill: strict press 5×3 bent over row 5×3 WoD:  For time: 100du 100situps 100 du 100 hand release pushups

 
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