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 April
formats

5/1/2017

Skill: back squat 5×3 WoD: 5rft 20 squats 40 double unders Post time to comments

 
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formats

4/28/2017

Wod: “Whitten” Five rounds for time of: 22 Kettlebell swings, 70/55 22 Box jump, 24/20 Run 400 meters 22 Burpees 22 Wall ball shots, 20/14 Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi 33:48 (1.5pood KB, 20″ box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24″ box, 16lb ball), Graham

 
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4/27/2017

WoD: CrossFit total 2 Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat. Spencer Hendel: clean 352, bench 281, OHS 341 = 974lbs. Post total to comments.

 
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formats

4/26/2017

WoD: 5 RFT 5 Deadlifts 5 Hang Cleans 5 front squats 5 push jerks Men, 155#, Women, 115# Post time to comments

 
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formats

4/25/2017

Skill: mini tri for time : start on bike ride 2k, then row 1500m, then run 800m WoD: Partner wod 10 min amrap 10 alternating burpees 10 alternating squats 10 alternating push-ups Post total reps and partner praises to comments  

 
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4/24/2017

Skill: deadlift 5×3 controlled touch and go WoD: AGOQ Workout 3 21-15-9 reps for time of: Shoulder-to-overheads, 135 lb. Chest-to-bar pull-ups Post time to comments. This is the third of the four age group qualifier wods for the 2017 CrossFit Games. Wish Shannon luck today as she wraps up a weekend full of pain and

 
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formats

4/21/2017

wod: Wes For time: Run 800 meters with a 25/15-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24/20-in. box 3 cleans, 185/125 lb. Then, run 800 meters with a 25/15-lb. plate Post time to comments. U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on

 
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formats

4/20/2017

Skill: strict press 5-5-3-3-1-1-1 WoD: 3 RFT 800m run Rest 3 min

 
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formats

4/19/2017

Skill: Over Head Squat 5×3 WoD: 3 rounds for total reps: One minute of 135/95-lb. back squats Rest one minute One minute of chest-to-bar pull-ups Rest one minute One minute of 135/95-lb. power cleans Rest one minute Post total reps completed to comments.

 
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4/18/2017

Skill: Each for time 500m row 1k bike 400m run WoD: “Isabel” for time: 30 snatches 135/95#  

 
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formats

4/17/2017

Skill: front squat 4×4 wod: Complete as many rounds as possible in 10 minutes of: 10 handstand push-ups 95/65 front rack walking lunges, 15 steps Post rounds completed to comments.  

 
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Regionals & games tickets special

Holla if you want in on any of this! Here are some benefits for affiliates looking to attend Regionals and the Games. REGIONAL TICKETS Each LOR will be allotted one complimentary non-transferrable ticket to their respective Regional. Their ticket and affiliate credential can be picked up at will call when they present a valid photo ID.

 
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formats

4/14/2017

WoD: Grab Yo favorite partner for this one Team WOD | Two Person 1 person works & 1 person (active rest) 100 KettleBell Swings (Jumping Jacks) 100 Lunges w/ KB (Plank) 100 KB Single Arm Power Cleans (Mountain Climbers) 100 KB Single Arm Push Press (Feet 6″ off Ground) 100 KettleBell SDHP (Just Rest &

 
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formats

4/14/2017

WoD: Grab Yo favorite partner for this one Team WOD | Two Person 1 person works & 1 person (active rest) 100 KettleBell Swings (Jumping Jacks) 100 Lunges w/ KB (Plank) 100 KB Single Arm Power Cleans (Mountain Climbers) 100 KB Single Arm Push Press (Feet 6″ off Ground) 100 KettleBell SDHP (Just Rest &

 
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formats

4/13/2017

Skill: take 9 min to work to a heavy unbroken complex of: 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS WoD: 2 x 7Min AMRAPs w 3 min rest between rounds 100 Double Unders 25 situps 10 burpees

 
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4/12/2017

Skill: 2x200m for time rest 2 min btwn efforts 2x400m for time rest 2 min btwn efforts WoD: 5 rounds for time: 10 hang power clean 155/105 10 hspu Post time to comments

 
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4/10/2017

 
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4/11/2017

  WoD: 3min ME -EACH Front Squat 185/115 Back Squat 225/155 Row For Calories Toes to Bar rest as needed between exercises post reps completed on each exercise

 
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4/11/2017

WoD: 3min ME -EACH Front Squat 185/115 Back Squat 225/155 Row For Calories Toes to Bar rest as needed between exercises post reps completed on each exercise

 
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formats

4/7/2017

Liam For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. Post time to comments

 
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formats

4/6/2017

Skill: 3x200m each for time rest as needed WoD: 3, 3 min AMRAPs Rest 2 min btwn 5 pwr cleans 155/115 5 burpee box jump overs Post total reps

 
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4/5/2017

 Skill: 2 min as many calories as possible assault bike, 3*me L-sit Alt w 3* me strict t2b WoD: 12 min amrap 20 steps of lunge 20 push-ups 20 situps

 
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4/4/2017

Skill:  Jerk 7×1 WoD: 5 rounds for time of: Run 400 meters 185/125-lb. deadlifts, 21 reps Post time to comments.

 
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formats

4/3/2017

Skill: Back squat 4×3, 3×2 WoD: 21-15-9 Thrusters 95/65 Plate Burpee 45/

 
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