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

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"

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formats

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 an official judge you’ll need to do the judges course.  We are gonna have a blast, participate in whatever capacity.  You may not be trying to make it to the Games, but you will push yourself way harder if you register and participate than if you stand on the sidelines.

 
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formats

 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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formats

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 second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two. For instance, warm-ups for a 405-pound first attempt on the squat would be:

135 x 5

185 x 3

225 x 2

275 x 1

325 x 1

365 x 1

If you don’t have a damn good idea of what you can do for a heavy triple, you don’t need to be doing a CrossFit Total yet.

After the squat, rest a while (long enough to rest, not long enough to get cold) and follow the same procedure with the press. Since press numbers will be much lighter, the warm-ups will be closer together, and you might choose to use fewer intermediate warm-ups. This is fine, since the squat has provided quite a bit of systemic warmup, if not actual fatigue. After a rest and a drink following the press, the deadlift warm-up might be abbreviated even further, with a heavier first warmup and only two or three intermediate sets before the first attempt.

Done correctly, the CrossFit Total is perhaps our best tool for telling us the things we need to know about a very important aspect of our training

 

 

 
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formats

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 Deadlifts

25 Box Jump Overs at 24"

20 Hand Release Push Ups

15 Thrusters

With remaining time continue to the next round starting at 15 Snatches

Master+

(95 lbs. Barbell)

15 Snatches

20 Deadlifts

25 Box Jump Overs at 24"

20 Hand Release Push Ups

15 Thrusters

With remaining time continue to the next round starting at 15 Snatches

Women

Complete at Many Reps as Possible in 10 Minutes:

Opens

(75 lbs. Barbell)

15 Snatches

20 Deadlifts

25 Box Jump Overs at 24"

20 Hand Release Push Ups

15 Thrusters

With remaining time continue to the next round starting at 15 Snatches

Master

(65 lbs. Barbell)

15 Snatches

20 Deadlifts

25 Box Jump Overs at 20"

20 Hand Release Push Ups

15 Thrusters

With remaining time continue to the next round starting at 15 Snatches

Masters+

(65 lbs. Barbell)

15 Snatches

20 Deadlifts

25 Box Jump Overs at 20"

20 Hand Release Push Ups

15 Thrusters

With remaining time continue to the next round starting at 15 Snatches

 

 
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formats

2/14/2017

Skill: clean & jerk 12 min to est 1rm
WoD: 

3rft

10 t2b

10 burpees 

200m run

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formats

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

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formats

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 straight throughout.

  • Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.

  • You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch

 
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formats

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

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formats

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 modify any of the movements, weights, or standards beyond what is listed in these standards.

Workout Details and Tips

The workout starts with the athlete standing with the pre-loaded barbell resting on the ground. At 3,2,1 go – for Level 3 – the athlete begins by performing 1 Clean and then 2 Chest to Bar Pull Ups. In round 2 the athlete will complete 2 Cleans and 4 Chest to Bar Pull Ups. Round 3 consists of 3 Cleans and 6 Chest to Bar Pull Ups. The patter continues, increasing each round until the time limit is reached. For Level 2 and Level 1, the reps increase each round by 1 rep for each movement in a 1:1 ratio.

Athletes, pick a skill level that you can perform all the movements and load requirements without compromising form or technique. Speak with your trainer if you have questions.

Level 3

Men

Complete at Many Reps as Possible in 12 Minutes:

Opens
1 Clean at 185 lbs.
2 Chest to Bar Pull Ups
2 Cleans
4 Chest to Bar Pull Ups
3 Cleans
6 Chest to Bar Pull Ups
4 Cleans
8 Chest to Bar Pull Ups
Continue increasing in 1:2 Ratio each round

Masters
1 Clean at 155 lbs.
2 Chest to Bar Pull Ups
2 Cleans
4 Chest to Bar Pull Ups
3 Cleans
6 Chest to Bar Pull Ups
4 Cleans
8 Chest to Bar Pull Ups
Continue increasing in 1:2 Ratio each round

Master+
1 Clean at 135 lbs.
2 Pull Ups
2 Cleans
4 Pull Ups
3 Cleans
6 Pull Ups
4 Cleans
8 Pull Ups
Continue increasing in 1:2 Ratio each round

Women

Complete at Many Reps as Possible in 12 Minutes:

Opens
1 Clean at 125 lbs.
2 Chest to Bar Pull Ups
2 Cleans
4 Chest to Bar Pull Ups
3 Cleans
6 Chest to Bar Pull Ups
4 Cleans
8 Chest to Bar Pull Ups
Continue increasing in 1:2 Ratio each round

Master
1 Clean at 105 lbs.
2 Chest to Bar Pull Ups
2 Cleans
4 Chest to Bar Pull Ups
3 Cleans
6 Chest to Bar Pull Ups
4 Cleans
8 Chest to Bar Pull Ups
Continue increasing in 1:2 Ratio each round

Masters+
1 Clean at 95 lbs.
2 Pull Ups
2 Cleans
4 Pull Ups
3 Cleans
6 Pull Ups
4 Cleans
8 Pull Ups
Continue increasing in 1:2 Ratio each round

Level 2

Men

Complete at Many Reps as Possible in 12 Minutes:

Opens
1 Clean at 135 lbs.
1 Pull Up
2 Cleans
2 Pull Ups
3 Cleans
3 Pull Ups
4 Cleans
4 Pull Ups
Continue increasing by 1 Rep each round

Masters
1 Clean at 115 lbs.
1 Pull Up
2 Cleans
2 Pull Ups
3 Cleans
3 Pull Ups
4 Cleans
4 Pull Ups
Continue increasing by 1 Rep each round

Master+
1 Clean at 95 lbs.
1 Pull Up
2 Cleans
2 Pull Ups
3 Cleans
3 Pull Ups
4 Cleans
4 Pull Ups
Continue increasing by 1 Rep each round

Women

Complete at Many Reps as Possible in 12 Minutes:

Opens
1 Clean at 95 lbs.
1 Pull Up
2 Cleans
2 Pull Ups
3 Cleans
3 Pull Ups
4 Cleans
4 Pull Ups
Continue increasing by 1 Rep each round

Master
1 Clean at 80 lbs.
1 Pull Up
2 Cleans
2 Pull Ups
3 Cleans
3 Pull Ups
4 Cleans
4 Pull Ups
Continue increasing by 1 Rep each round

Masters+
1 Clean at 65 lbs.
1 Pull Up
2 Cleans
2 Pull Ups
3 Cleans
3 Pull Ups
4 Cleans
4 Pull Ups
Continue increasing by 1 Rep each round

Level 1

Men

Complete at Many Reps as Possible in 12 Minutes:

Opens
1 Clean at 65 lbs.
1 Ring Row
2 Cleans
2 Ring Rows
3 Cleans
3 Ring Rows
4 Cleans
4 Ring Rows
Continue increasing by 1 Rep each round

Masters
1 Clean at 45 lbs.
1 Ring Row
2 Cleans
2 Ring Rows
3 Cleans
3 Ring Rows
4 Cleans
4 Ring Rows
Continue increasing by 1 Rep each round

Master+
1 Clean at 45 lbs.
1 Ring Row
2 Cleans
2 Ring Rows
3 Cleans
3 Ring Rows
4 Cleans
4 Ring Rows
Continue increasing by 1 Rep each round

Women

Complete at Many Reps as Possible in 12 Minutes:

Opens
1 Clean at 45 lbs.
1 Ring Row
2 Cleans
2 Ring Rows
3 Cleans
3 Ring Rows
4 Cleans
4 Ring Rows
Continue increasing by 1 Rep each round

Master
1 Clean at 35 lbs.
1 Ring Row
2 Cleans
2 Ring Rows
3 Cleans
3 Ring Rows
4 Cleans
4 Ring Rows
Continue increasing by 1 Rep each round

Masters+
1 Clean at 35 lbs.
1 Ring Row
2 Cleans
2 Ring Rows
3 Cleans
3 Ring Rows
4 Cleans
4 Ring Rows
Continue increasing by 1 Rep each round

RING ROW

 
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formats

2/7/2017

Skill: 12 min to est 1 RM snatch

Wod:

5 rounds for time of:

Max calorie row in 60 seconds
50-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 get-ups for that round.

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https://youtu.be/VQq8I_n_hRE

 
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formats

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

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formats

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

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formats

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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formats

2/1/2017

​wod:

7 MINUTE AMRAP

Complete as many rounds and reps as possible in 7 minutes of 5 Front Squats and 7 Bar Facing Burpees.

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

Workout Details

The workout is a 7 minute AMRAP (as many reps as possible) of Front Squats and Bar FacingBurpees. Each round the athlete will complete 5 front squats and then 7 bar facing burpees. The athlete willcontinue through as many rounds and reps as possible until time expires. Each repetition of a Front Squat andeach repetition of a Bar Facing Burpee counts as 1 rep.

Note: the weights and scaling options are the same for all divisions for this workout.

Level 3

Men

Complete at Many Reps as Possible in 7 Minutes:

Opens
5 Front Squats @ 155 lbs.
7 Bar Facing Burpees

Masters
5 Front Squats @ 155 lbs.
7 Bar Facing Burpees

Master+
5 Front Squats @ 155 lbs.
7 Bar Facing Burpees

Women

Complete at Many Reps as Possible in 7 Minutes:

Opens
5 Front Squats @ 115 lbs.
7 Bar Facing Burpees

Master
5 Front Squats @ 115 lbs.
7 Bar Facing Burpees

Masters+
5 Front Squats @ 115 lbs.
7 Bar Facing Burpees

Level 2

Men

Complete at Many Reps as Possible in 7 Minutes:

Opens
5 Front Squats @ 95 lbs.
7 Bar Facing Burpees

Masters
5 Front Squats @ 95 lbs.
7 Bar Facing Burpees

Master+
5 Front Squats @ 95 lbs.
7 Bar Facing Burpees

Women

Complete at Many Reps as Possible in 7 Minutes:

Opens
5 Front Squats @ 65 lbs.
7 Bar Facing Burpees

Master
5 Front Squats @ 65 lbs.
7 Bar Facing Burpees

Masters+
5 Front Squats @ 65 lbs.
7 Bar Facing Burpees

Level 1

Men

Complete at Many Reps as Possible in 7 Minutes:

Opens
5 Front Squats @ 65 lbs.
7 Bar Facing Burpees

Masters
5 Front Squats @ 65 lbs.
7 Bar Facing Burpees

Master+
5 Front Squats @ 65 lbs.
7 Bar Facing Burpees

Women

Complete at Many Reps as Possible in 7 Minutes:

Opens
5 Front Squats @ 35 lbs.
7 Bar Facing Burpees

Master
5 Front Squats @ 35 lbs.
7 Bar Facing Burpees

Masters+
5 Front Squats @ 35 lbs.
7 Bar Facing Burpees

 
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formats

1/31/2017

Skill: 7 min clean emom 

2 power clean + 2 jerks

WoD:

12 min amrap 

ME HSPU 

200m run

Post total load and reps completed to comments 

 
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formats

1/30/2017

Skill: 5 sets of the complex:

1 Power Snatch + 2 Snatch Balance + 3 OHS

WoD: 

For Time:

Fran

21-15-9 rep rounds of

pullups

thrusters 95/65

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formats

1/27/2017

Skill: back squat 5×4

WoD: 

W/ a partner accumulate for time:

5000m row

100 front squats 135/95 (no rack)

50 hspu

Partition however

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formats

1/26/2017

Skill: snatch balance 5*2 , hang squat snatch 5*1

WoD: 9min amrap

6 squat cleans 115/85

6 c2b pullups

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formats

1/25/2017

Wod: 

KAREN MEETS ANNIE

FOR TIME – 17 MINUTE TIME CAP

Complete the 3 movements in the sequence 50-40-30-20-10 as quickly as possible while meeting the standards and specific requirements for each level and division.

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

Level 3

Men

Complete 50-40-30-20-10 of the following movements for time:

Opens

50 Wall Balls – 20 lbs. to 10 ft. target

50 Double Unders

50 Wall Sit Ups

40 Wall Balls 

40 Double Unders

40 Wall Sit Ups

Continue 30-20-10
Masters

50 Wall Balls – 20 lbs. to 10 ft. target

50 Double Unders

50 Wall Sit Ups

40 Wall Balls 

40 Double Unders

40 Wall Sit Ups

Continue 30-20-10
Master+

50 Wall Balls – 14 lbs. to 10 ft. target

50 Double Unders

50 Wall Sit Ups

40 Wall Balls 

40 Double Unders

40 Wall Sit Ups

Continue 30-20-10

Women

Complete 50-40-30-20-10 of the following movements for time:

Opens

50 Wall Balls – 14 lbs. to 10 ft. target

50 Double Unders

50 Wall Sit Ups

40 Wall Balls 

40 Double Unders

40 Wall Sit Ups

Continue 30-20-10
Master

50 Wall Balls – 14 lbs. to 10 ft. target

50 Double Unders

50 Wall Sit Ups

40 Wall Balls 

40 Double Unders

40 Wall Sit Ups

Continue 30-20-10…
Masters+

50 Wall Balls – 10 lbs. to 10 ft. target

50 Double Unders

50 Wall Sit Ups

40 Wall Balls 

40 Double Unders

40 Wall Sit Ups

Continue 30-20-10

 

 
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formats

01/24/2017

​Skill: deadlift 5×3, bent over row 5×3

WoD:

3rft

10 plate burpees 45/35

15 t2b

20 hand release pushups

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formats

1/23/2017

Skill: Clean EMOMx8 3T&G PWR CLEAN + 1 JERK

WoD:

"Grace"

30 Reps Clean and Jerk 135/95

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formats

1/20/2017

Skill: handstand/ headstand work

WoD:

“Nicole”
Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Post number of pull-ups completed for each round.

 
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formats

1/19/2017

Skill: bench press 7*2

WoD:

“Annie”

For time:

50-40-30-20-10

Double unders

Abmat sit-ups 

 
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