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

3/13/2017

Skill: Back Squat 5×3 

WoD:

For Time:

50 Double Unders

100 squats

100 Double Unders

50 squats

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formats

3/10/2017

WoD:

Workout 17.3

*Prior to 8:00, complete:

3 rounds of:

  6 chest-to-bar pull-ups

  6 squat snatches, (95 / 65 lb.)

Then, 3 rounds of:

  7 chest-to-bar pull-ups

  5 squat snatches (135 / 95 lb.)

*Prior to 12:00, 3 rounds of:

   8 chest-to-bar pull-ups

  4 squat snatches (185 / 135 lb.)

*Prior to 16:00, 3 rounds of:

   9 chest-to-bar pull-ups

  3 squat snatches (225 / 155 lb.)

*Prior to 20:00, 3 rounds of:

  10 chest-to-bar pull-ups

  2 squat snatches (245 / 175 lb.)

Prior to 24:00, 3 rounds of:

   11 chest-to-bar pull-ups

  1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

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

3/9/2017

Skill: 1 mile run for time

WoD:

For time:

4 RFT

10 front squats 155/115

10 hspu

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formats

3/8/2017

Skill: 5×3 ohs
WoD:
for time:
50 kb swings 55/35
50 burpees
50 goblet squats 55/35

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formats

3/7/2017

Skill: Work to 1RM clean and jerk
WoD:
Make 3 attempts at each of the following:
Max set toes-to-bars
Max set ring dips
Broad jump for distance
Then,
Row 2,000 meters for time

Rest as needed between exercises.

Post reps, distance and time for each to comments.

 
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formats

3/6/2017

Skill: Work to a 1rm Snatch

WoD:

Complete as many rounds as possible in 7 minutes of:

135/95-lb. power cleans, 10 reps

20 push-ups

Post rounds completed to comments

 
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formats

3/3/2017

WoD:

Workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Post rounds/reps completed to comments and/or register and submit your score as part of the 2017 Reebok CrossFit Games Open.

 
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formats

3/2/2017

WoD:

For time:

20-lb. medicine ball cleans, 42 reps
21 body-weight bench presses
20-lb. medicine ball cleans, 30 reps
15 body-weight bench presses
20-lb. medicine ball cleans, 18 reps
9 body-weight bench presses

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formats

3/1/2017

Skill: Snatch- 7 min hang squat snatch 7 min full snatch work to a heavy 1rm
WoD: 7 Min AMBAP

 
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formats

March Foundations 

March Foundations kicks off March 7th. There are a few spots open. Join our tribe if you dare.  Tuesday, Wednesday, Thursday nights at 630 pm.  This 12 class 4 week course will prepare you to participate in our main classes.  Register now by texting your name, and “I want in” to 573-518-6000. It’s free, stop putting it off its time to take the next step to being a badass.

 
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formats

2/28/2017

Skill: Clean- Spend 8 min working to a heavy set of 3 touch and go power cleans

​Wod: w/ a partner

“CrossFit Games Open 14.4”

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Calories of Rowing

50 Toes to Bar

40 Wall Ball Shots (20 lbs to a 10′ Target/14 lbs to a 9′ Target)

30 Power Cleans (135/95 lbs)

20 Muscle-Ups

 
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formats

2/27/2017

Skill: Snatch Balance 7×1
WoD:Tabata Barbell

Tabata deadlift, 185/125 lb.
Tabata hang power clean, 135/95 lb.
Tabata front squat, 85/55 lb.
Tabata push press, 65/35 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Post total reps from all 32 intervals to comments.

 
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formats

Friday night lights!

Tonight is our 1st week of the open and our kickoff of “2017 Friday night lights”.

Whether you are competing in the open or not you are welcome to come spectate or participate.  Been shipping out on us lately come by and get charged up, if nothing else show us you’re alive! This will be a fun filled evening, don’t miss out see you all between 5-7!

 
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formats

2/24/2017

17.1 has arrived
WoD:
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes

 
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formats

Out of order

Men’s Bathroom out of order for 1130 class 

 
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formats

2/24/2017

Skill: 500m row for time,  200m run for time

WoD:

12 min emom

50m run (to 1way sign)

ME burpees

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formats

2/22/2017

Skill: 12 min work to a 1RM Clean and Jerk

WoD:

For time:

50 Wall Ball Shots 20/14#

50 Kb Swings 55/35

50 Lunges

50 HR Pushups

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formats

2/21/2017

Skill: Snatch Work- 4×3 OHS, then throw 7min of Snatches any recieving position and any starting position 

WoD:

500 double-unders for time.

Start a clock and at the beginning of each minute perform 3 bodyweight front squats.

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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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