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 March
formats

3/31/2017

Skill: 7min snatch, 7 min clean & jerk WoD: “Tabata Something Different” Complete 8 intervals each of 20 seconds of work followed by 10 seconds of rest with 1 minute between movements where the intervals are: Pushups Overhead Squats (75/55) Jump lunges WallBall (20/12) Sumo deadlift high pull (75/55) Post Total Reps Completed To Comments

 
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formats

3/30/2017

WoD: partner wod 80 cal row 70 burpees 150 wall ball sit-ups (24,20)(20,14) 800 meter run (together ) 100 pull-ups (100 jumping pull-ups ) 80 cal ( assault bike)

 
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formats

3/29/2017

Skill: Deadlift 5-5-3-3-2-1-1 WoD: 15-12-9 reps for time of: Toes-to-bars Wall-ball shots, 20/14-lb. ball 75/55-lb. thrusters Post time to comments.

 
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formats

3/28/2017

Skill: Back Squat 5×3 75% WoD: 12 min AMRAP 3 power cleans 135/95 6 front squats 135/95 9 bar facing burpees post total reps to comments

 
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formats

3/27/2017

WoD: “Cameron” For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24/20 inch box 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20/14 pound ball 50 Sit-ups 15 foot Rope climb, 5 ascents Post time to comments. U.S. Coast Guard Lieutenant Junior Grade

 
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formats

3/24/2017

17.5 friday night lights finale!!! come join us between 5-7pm to celebrate the end of the open season wod: Workout 17.5 10 rounds for time of: 9 thrusters 35 double-unders Men use 95 lb. Women use 65 lb. Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games

 
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3/22/2017

Skill: ME Handstand walk, ME HSPU – strict, kipping, deficit 4/3″ or 5-5-3-3-2-1-1 strict press WoD: For Time: 100 double unders 21 clusters 95/65 1oo double unders 15 clusters 95/65 100 double unders 9 clusters 95/65 post time and skill work #s to comments

 
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formats

3/21/2017

Skill: clean  work yo a heavy single rep WoD: “DT” Timothy Davis In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Five rounds for

 
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3/20/2017

skill: backsquat 5×3 WoD: 3RFT 400m run 50 lunges 50 situps post time to comments

 
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3/17/2017

WoD: Workout 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Post rounds/reps completed to comments and/or submit your

 
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3/15/2017

Wod: “Filthy fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 35# Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments

 
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3/13/2017

Skill: Back Squat 5×3  WoD: For Time: 50 Double Unders 100 squats 100 Double Unders 50 squats post time to comments

 
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formats

3/10/2017

WoD: Workout 17.3 *Prior to 8:00, complete: 3 rounds of:   6 chest-to-bar pull-ups   6 squat snatches, (95 / 65 lb.) Then, 3 rounds of:   7 chest-to-bar pull-ups   5 squat snatches (135 / 95 lb.) *Prior to 12:00, 3 rounds of:    8 chest-to-bar pull-ups   4 squat snatches (185 / 135 lb.) *Prior to 16:00, 3

 
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3/9/2017

Skill: 1 mile run for time WoD: For time: 4 RFT 10 front squats 155/115 10 hspu post time to comments

 
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3/8/2017

Skill: 5×3 ohs WoD: for time: 50 kb swings 55/35 50 burpees 50 goblet squats 55/35 post time to comments

 
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3/7/2017

Skill: Work to 1RM clean and jerk WoD: Make 3 attempts at each of the following: Max set toes-to-bars Max set ring dips Broad jump for distance Then, Row 2,000 meters for time Rest as needed between exercises. Post reps, distance and time for each to comments.

 
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3/6/2017

Skill: Work to a 1rm Snatch WoD: Complete as many rounds as possible in 7 minutes of: 135/95-lb. power cleans, 10 reps 20 push-ups Post rounds completed to comments

 
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3/3/2017

WoD: Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells

 
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3/2/2017

WoD: ​For time: 20-lb. medicine ball cleans, 42 reps21 body-weight bench presses20-lb. medicine ball cleans, 30 reps15 body-weight bench presses20-lb. medicine ball cleans, 18 reps9 body-weight bench presses Post time to comments.

 
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