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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Reserve your spot for our next Foundations course! This is a 4 week program, that will meet 3 days a week, to get you ready for our main classes. We will go through the 9 foundational movements of CrossFit, along with numerous mobility exercises, and strength progressions. This program is recommended before entering our main classes. Foundation classes are held every Tuesday, Wednesday, and Thursday evenings at 6:30 p.m. A new 12 class progression starts the first Tuesday of every month. Call Kenny at 573-760-1248 or email kenny@parklandcrossfit.com for more info!

formats

5/22/2017

Skill: 10min EMOM

3 t&g clean + 1 jerk

wod:

2 rft

30 burpees

200m run

rest 3 min

2 rft

30 Wallball shots 20/14

400m run

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formats

5/19/2017

WoD :

2017 CrossFit games regionals event 1
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

Men wear a 20-lb. vest
Women wear a 14-lb. vest

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formats

5/19/2017

Skill: 2* 800m run each for time
WoD: w a partner complete
5rft
40 wall ball shots 20/14
30 oh walking lunges w/ 135/95 barbell
20 hang power cleans 135/95

 
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formats

5/17/2017

WoD:

High Fives Test

12 MINUTE DOUBLE AMRAP

The workout starts with the athlete standing next to a preloaded barbell. At 3,2,1 Go the athlete begins by performing 10 Power Snatches. After completing the 10th Power Snatch, the athlete moves on to 10 Box Jumps. After completing the Box Jumps the athlete returns to the bar for 10 Power Snatches. The patter continues until the clock hits the 5:00 mark. The athlete MUST rest for 2 minutes until the clock hits 7:00. The athlete will then perform another 5 minute AMRAP starting with 10 Overhead Squats followed by 10 Box Jumps. The workout is over when the clock hits 12:00. Add the scores from each 5 minute AMRAP for the total score. See skill levels below for detailed scaling requirements.

Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

Level 3

Men

Complete at Many Reps as Possible:

Opens
(95 lbs. Barbell)
5 Minute AMRAP of:
10 Power Snatches
10 Box Jumps at 24 inches
Rest for 2 Minutes
5 Minute AMRAP of:
10 Overhead Squats
10 Box Jumps at 24 inches
Masters
(95 lbs. Barbell)
5 Minute AMRAP of:
10 Power Snatches
10 Box Jumps at 24 inches
Rest for 2 Minutes
5 Minute AMRAP of:
10 Overhead Squats
10 Box Jumps at 24 inches
Master+
(85 lbs. Barbell)
5 Minute AMRAP of:
10 Power Snatches
10 Box Jumps at 20 inches
Rest for 2 Minutes
5 Minute AMRAP of:
10 Overhead Squats
10 Box Jumps at 20 inches

Women

Complete at Many Reps as Possible:

Opens
(65lbs. Barbell)
5 Minute AMRAP of:
10 Power Snatches
10 Box Jumps at 20 inches
Rest for 2 Minutes
5 Minute AMRAP of:
10 Overhead Squats
10 Box Jumps at 20 inches
Masters
(65 lbs. Barbell)
5 Minute AMRAP of:
10 Power Snatches
10 Box Jumps at 20 inches
Rest for 2 Minutes
5 Minute AMRAP of:
10 Overhead Squats
10 Box Jumps at 20 inches
Master+
(55lbs. Barbell)
5 Minute AMRAP of:
10 Power Snatches
10 Box Jumps at 16 inches
Rest for 2 Minutes
5 Minute AMRAP of:
10 Overhead Squats
10 Box Jumps at 16 inches
 
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formats

5/17/2017

Skill: 5x ME strict pullups alt w/

5x ME bw bench press

WoD: w/ partner complete

100 cal row

200 Double unders

300 situps

200 Double unders

100 cal row

 
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formats

5/15/2017

Skill: 14 min alternating EMOM 

1. 3 back squats 225/155

2. 5 push-ups + 10 lunges

wod:

3rft

20 KB swings 55/35

200m run

20 t2b

100m run

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formats

5/12/2017

Complete the following with a partner

WoD:

Hildy

100-calorie row

75 thrusters, 45/35-lb. barbell

50 pull-ups

75 wall-ball shots, 20/14-lb. ball

100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.

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formats

5/11/2017

Skill: jerk 3-3-2-2-1-1
WoD:
W/ a partner complete
4 RFT
50′ hs walk (wheelbarrow for sub)
20 partner deadlifts 315/225
20 leg raises

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formats

Nutrition Talk

Okay family lurong summertime challenge kicks off Monday May 15th we are doing anutrition talk tonight at 6:30 and Saturday morning at 10 a.m. this will be just a general nutrition talk talking about good nutrition but we will also go over at the lurong summertime challenge.  Although it is extra challenging this time of year to stick with the program I know this challenge is going to be a great one it’s time to get back on the saddle get focused and get dialed in if you feel like you been slacking lately this is your opportunity to step up to the plate literally don’t stress out jump on the opportunity this challenge has several new options to it that are going to change it and make it better go online lurong living Challenge Series and get signed up now.

 
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formats

5/10/2017

Skill: alternating emom 14min
1. 5 c2b pullups + 3 squats
2. 5 hspu + 3 squats
WoD:
12min amrap
15 ground to over head 95/65
15 bar facing burpees

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formats

5/9/2017

Skill: 5×3 ohs
WoD:
For time:
21-15-9-15-21
Wall ball shots, 20/14
Box jumps 24/20

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formats

Untitled

Skill: run 1 mile for time

WoD:

“Death by clean and Jerk” EMOM:
1-2-3-4-5-6-7-8-9-10…. (135/95)
Every minute on the minute perform an
increasing amount of reps until you can-
not complete the given work within the
minute.
ex: 1 clean and jerk minute 1. 2 on min-
ute 2. 3 on minute 3…etc until you can-
not complete the reps.

 
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formats

Ooops, She did it again!

Congratulations are in order for Shannon O’dell, she has officially qualified for the 2017 CrossFit Games! CrossFit Games 2017

Shannon has trained all year with laser like focus intent on returning to the biggest stage for CrossFit athletes.  Many of us only see little bits and clips of her training each day, we see her hit a couple lifts and smash a conditioning session. Not realizing she already trained for an hour earlier in the day.  I know Shannon takes great pride in representing all of us at PCF.  I cannot express how proud I am of her accomplishments.  Take pride in knowing we train with, and get trained by a Games athlete. Good Luck this year its going to be amazing.  The Games will be held in Madison, WI this year in August. Come join us it will be a blast.

 

 
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formats

5/5/2017

WoD:

Badger

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

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In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.

 
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formats

5/5/2017


Skill: 2k row for time/ me chin over bar hang(u do not have to do a pull up to get chin over bar)

WoD: 3x 4min amrap 1min rest btwn rounds
3hspu
5sdhp 135/95
7g2oh 135/95

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formats

5/3/2017

Skill: 5x me pullups add total of all 5 attempts

Max distance handstand walk, or accumulate 3 min hs hold/ practice + 40 monkey touches

WoD:

13min amrap

20 wb shots 20/14

20 reps, 1 arm alt db snatch 50/35

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formats

May Foundations!

Welcome Ladies

 
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formats

5/1/2017

Skill: back squat 5×3

WoD:

5rft

20 squats

40 double unders

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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 Holmberg 35:42 (500m run).
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WOD Demo with Mikko Salo and Graham Holmberg video [wmv] [mov]

Austin Malleolo on today’s WOD – video [wmv] [mov]

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

 
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formats

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.
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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#

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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

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formats

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

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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 hopefully cashes it in for a ticket to her second CrossFit Games!

 
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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

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U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.


Related content:

• CrossFit WOD 170415 With Brooke Wells

• The Pull-up

• The Clean

U.S. Navy Lt. J. Wesley “Wes” Van Dorn

 

 
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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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