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

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).
Post time to comments.

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.
Post total to comments.

 
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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

Post total reps and partner praises to comments

 

 
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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

Post time to comments.

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

Post time to comments.

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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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

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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.

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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

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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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