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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Foundations Classes Now Forming!!
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

7/13/2017

Skill: power clean
Work to a heavy 1 rm power clean then 5*1 at 90%
Skill:
7min amrap
500m row
15 burpees
15 box jumps
Rest 2 min
5min amrap
25 push press 75/55
25 situps

 
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formats

7/12/2017

Skill: ME 90 sec Row for calories
ME 90 sec assault bike
ME hang on bar
ME hand stand hold
WoD:
For time:
21-15-9
Power cleans 165/115
T2B

Post reps and times from skil work, and time to comments

 
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formats

7/11/2017

Skill: Deadlift 5-5-3-3-2-2 work ahap touch n go

WoD:

3 RFT

25 kB swings 55/35

30 Lunges w/ kB 55/35

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formats

7/10/2017

Skill: Back squat EMOMx 7 min  3 reps backsquat start at 70% and climbing

WoD:

“Tabata This!”

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Russ Malz 8, 21, 10, 15, 20 = 74, Kristan Clever 4, 25, 10, 15, 18 = 72,

Kim Malz 5, 22, 10, 11, 23 = 71, Austin Malleolo 8, 21, 10, 14, 11 = 64.

Post Tabata score for each exercise to comments and total for final score.

Virtuosity is defined as performing the common uncommonly well.
Do you just do the movements or do you strive to do them well?

 
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formats

7/07/2017

W/ a partner

100 power snatches 75/55

100 bar facing burpees

100 box jumps24/20

100 goblet squats 55/35

 
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formats

Games Fundraiser Yard Sale

The yard sale is this weekend!  This is a fundraiser for the Games expenses.  Thank you to everyone that donated items!  We have a lot of nice stuff to sell.  If you have items you’d like to donate its not too late, bring them in.  The yard sale will be open tomorrow morning at 7am and run most of the day.  We will open again Saturday morning 7am to around 1pm.  Come shop!!

 
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formats

7/6/2017

Skill: 5×3 bench Press alt w/ 5×3 bent over row

WoD:

For time:

21-15-9

Wallball shots 20/14

Ring push-ups

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formats

7/5/2017

Skill: emom 11min

1. ME squats in 30 sec

2. ME DU in 30 sec

WoD:

4rft

400m run

15 ohs 95/65

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formats

7/4/2017

We will only have 1 class at 9am on july fourth come start your freedom celebration with us

 
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formats

7/3/2017

Skill: Clean & Jerk : work to a heavy complex 2 touch and go power cleans + 1 jerk

WoD:

3, 4min AMRAP w 2 min rest between

7 hang power cleans 135/95

7 jerks 135/95

7 bar facing burpees

post total reps to comments

 
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formats

6/30/2017

WoD:

Pat

Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
50-ft. front-rack lunge, 75/55 lb.
25 push-ups
50-ft. front-rack lunge, 75/55 lb.

Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.

 
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formats

6/29/2017

Skill:Back squat 5×3 @80%
WoD:
“Tag ur it”
w a partner relay style each run the following:
100m
200m
400m
200m
100m
Post total time

 
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formats

6/28/2017

Skill: me pullups 1. Strict 2.kipping 3. Mu
3x me HSPU

WoD:
5 rounds for reps of:
1 minute of 75/55lb sumo deadlift high pulls
1 minute of 75/55lb push presses
1 minute of rowing

Rest 1 minute

Post total reps completed to comments.

 
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formats

6/27/2017

Skill: Hang Squat Snatch work to a heavy set of 3

WoD:
10 min AMRAP:
10 Box Jump-Overs (24″/20″)
10 Kettlebell Swings (55/35)
10 Wall Ball Shots (20/14)
10 weighted Sit Ups (25/15)

post total reps completed

 
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formats

6/26/2017

Skill:
EMOM x 11min
1. 4 Front Squats 155/105
2. 4 Push Press 155/ 105

WoD:
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50/30-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50/30-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50/30-lb. dumbbell snatches

Post reps for each set to comments.

 
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formats

6/23/2017

WoD:
W/ a partner or on your own complete for time
1 mile run
100 pullups
100 pushups
100 situps
100 squats
1 mile run

Post time to comments
Thanks b

 
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formats

6/22/2017

Skill: 2k row for time
WoD:
For time
21-15-9
Thruster 95/65
kB swings 55/35
Pushups

 
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formats

6/21/2017

Skill: 14 min emom
1. ME HSPU in 30sec
2. ME Deadlifts 225/155 in 30sec
3. ME Burpees in 30 sec

WoD:
W/ a partner complete
100 power snatch 95/65
100 ohs 95/65
100 weighted situp 35/25 plate on chest feet anchored
100m partner carry per partner

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formats

6/20/2017

Skill: use 12 min to work to a heavy 1 rep hang squat clean
WoD:
100 du
50 squats
800m run
50 squats
100 du

 
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formats

6/19/2017

Skill: BackSquat @ 60% EMOMx10

Begin w/ one rep and add a rep emom

WoD:

3RFT

400m run

21 pullups

15 burpees

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formats

6/16/2017

WoD:

“TAG TEAM Fight Gone Bad, w/ CHAMPIONSHIP Rounds”

5 rounds of:
Wall-ball shots, 20/14-lb. ball, 10/9-ft. target (reps)
Sumo deadlift high-pull, 75/55 lb. (reps)
Box jump, 20-inch (reps)
Push press, 75/55 lb. (reps)
Row (calories)

In this workout you and your partner will move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. You and your partner may tag in tag and out in any scheme you like. you must tag to pass the work,  One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments

 
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formats

6/15/2017

Skill: 5* 3 work to a heavy t&g set
WoD:
5RFT
20 kB swings 55/35
20 burpees

 
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formats

6/14/2017

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

6/12/2017

Skill: Take 12 min to work to a heavy clean and jerk

WoD:

3, 4 min rounds with 2 min rest between rounds

3 HSPU

6 Burpees

9 hang clean 135/95

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formats

6/9/2017

WoD:
w/ a partner alternate every 10 reps until completed
40 deadlifts 225/155
60 t2b
80 med ball cleans 20/14
100 alt 1 arm db snatch 50/35
80 med ball cleans 20/14
60 t2b
40 deadlifts 225/155

 
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