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

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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formats

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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formats

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. Affiliate owners will be granted additional viewing access to the athlete warm-up area and venue-specific VIP benefits with approved affiliate credential.

GAMES TICKETS: AFFILIATE PRE-SALE 

Affiliates that had 12 or more athletes signed up for the 2017 Open will get early access to Ticketmaster to purchase up to eight (8) Festival + Coliseum Packages and an unlimited number of Festival packages (must be purchased in one transaction).

The Affiliate ticket pre-sale will begin Friday, April 21, 2017, and last until Wednesday, April 26, 2017.

 
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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 & Get Ready for the next one…)

100 KB Goblet Squats (Hold bottom of Air Squat)

Can’t work on reps if other person isn’t doing the (active rest), 100 Reps as team, split anyway you want,

Weight for KB: Rx =  55/35  Scale= 35/25

 
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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 & Get Ready for the next one…)

100 KB Goblet Squats (Hold bottom of Air Squat)

Can’t work on reps if other person isn’t doing the (active rest), 100 Reps as team, split anyway you want,

Weight for KB: Rx =  55/35  Scale= 35/25

 
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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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formats

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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formats

4/10/2017

Read more…

 
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formats

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

4/11/2017

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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formats

4/5/2017

  1.  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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formats

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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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 Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

 
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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 Open.

 
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formats

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 time
155/115 pound Deadlift, 12 reps
155/115 pound Hang power clean, 9 reps
155/115 pound Push jerk, 6 reps

 

 
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formats

3/20/2017

skill: backsquat 5×3

WoD:
3RFT
400m run
50 lunges
50 situps

post time to comments

 
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