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

11/3/2010 To Early?

Is Wednesday to early for a pure strength day, hmm lets see:

Amrap minimum rest between sets

1min front squat 135/95#

2min front squat 115/75#

3 min front squat 95/65#

total all reps

Good Stuff!!!

 
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formats

11/2/2010 Tester

This is a great tester:

50 Pull-ups

100 Pushups (release @ bottom)

1.2 miles

for time

Results….Huge improvements for all !!!! Good Job guys!!!

 
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formats

11/1/2010 Mond..yaay Tabata

How about a pukie day, feelin that candy corn a little bit??? Tabata This:

SDHP 45#

Push-ups

Pull-ups

Sit-ups

Squats

Good Job Everyone. Remember there is no shame in puking. But as Glen said “there ain’t no glory in it neither.”

 
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formats

10/27/2010 3.2.1..Sprint!!!

Fast one today:

3 Rounds

10 Handstand Push-ups

20 Double-Unders

30 Sit-ups

for time

Good Stuff!!!

 
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formats

10/26/2010 Squat Clean AMRAP

WOW what a WOD:

AMRAP 12 Min

7 Squat Cleans @ 95/65 or big dogg it w/ 135#

8 Burpees

9 Pull-ups

10

 
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formats

10/25/2010 Runnin, Jumpin

Happy Monday, time to get to work:

5 rounds

400m

10 Box Jumps

for time

Nice Monday burner, Great job everyone.

 
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formats

10/20/2010 450 Reps Anyone

Ready to throw down 3.2.1..Go!!!:

50  Lunges Each Leg

50 Toes to Bar

50 KB Swings @55/35#

50 Push-ups

200 Squats

for time

Good job this was a tricky one good stuff.

 
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formats

10/19/2010 BooM

Nice day for some killer workouts:

5 rounds

7 handstand push ups

8 pull ups

9 Sumodeadlift Highpulls @ 95/65#

10 Overhead Squats @ 95/65#

for time

!!!Good One everybody!!!

 
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formats

10/18/2010 Burpees on a Monday Again?

Barn Burner:

10-9-8-7-6-5-4-3-2-1

Burpees

Pull-ups

For Time

Gotta love the short burners that leave you quivering in triumph. Great job everyone.

 
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formats

10/15/2010 5k Day Yay

Some of you may have seen this coming or maybe not :

5k

for time

Great job, for several of you this was your first 5k and that is an accomplishment to be proud of. Good stuff everyone.

 
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formats

10/13/2010 AMRAP FUN

Fast and Furious ain’t got nothin on us. Fun  little amrap :

Amrap 10 min

5 pull-ups

10 push-ups

15 sit-ups

20 squats

Nice job everyone.

 
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formats

10/12/2010 Six Pack Now

Guaranteed six pack abs in only 15 min a day!!! Hahaha maybe if you do this WOD everyday:

3 rounds

50 sit-ups

400m

for time

Nice little burner after that murderous wod yesterday, good work everyone.  Got job on the 2 mile challenge run guys way to go.

 
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formats

10/11/10 Ouch!!!

Kelley on burpee # something

A brutal Monday workout, Motha what I’m still sore from Murph. Oh well, throw down:

3 rounds

50 thrusters @75#

50 burpees

for time

 

Who would have thought those 2 could be so much fun together.  Great job on the battle everyone you all did stellar.

 
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formats

10/08/10 One Word “Murph”

Wow what a big day “Murph” hmmm. GOOD LUCK SEE YOU ON THE OTHER SIDE:

“Murph”

1 Mile

100 Pull-ups

200 Push-ups

300 Squats

1 Mile

for time

This is probably one of the toughest Crossfit workouts if you completed the workout today congratulations. Props are due to all but a couple people put up some pretty impressive pr’s. Jeff crushed his old time by 12 min and lisa killed hers by 8 min while adding band pull-ups and regular push-ups. Great job everyone good stuff.

 
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formats

10/7/2010 Calm B4 the Storm

Happy Thursday to ya. DEADLIFT AMRAP!!! do some work!!!

AMRAP 14 min

400 m

12 Deadlifts @ 135/95#

6 Hand Stand Pushups

3 Ring Pull ups

AWESOME JOB. Check out Walker’s tire drag from yesterday awesome dude way to throw down.

Walker's tire drag

 
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formats

10/6/10 U and a BAR

What else would you wanna do with a shiny little bar and some weight:

50 Squat clean to Push-Press @95/65#

For Time

 

GOTTA LOVE THIS SHORT SWEET N TO THE POINT COME EAT!!!!

 
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formats

10/5/2010 Any one up for half a lady

Half a lady and some Accuracy and Agility:

35 Double Unders

50 Pull-ups

50 Push-ups

50 Sit-ups

50 Squats

35 Double Unders

for time

Half an angie is just enough to start to dislike her.

Chris n Tatar Jumping rope

 
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formats

10/4/10 Lovin Me Some Burpees

Gonna be a beautiful fall. Lets kick off the first full week of the challenge with some work.  Lookin like a good day for two WODs for the challenge participants. Get you copy of the rules at the Garage:

main wod

3 rounds

15 thrusters @95#

15 Pull-ups

with 5 burpees on the minute every minute

for time

extra challenge wod

Run 1 mile for time

max reps in one minute

push-ups

pull-ups

sit-ups

squats

Good Stuff!!!

 
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formats

10/1/2010 October Already

Big day to finish off a beautiful week.  Time to go through the wringer before the weekend:

Amrap 18min

6 Handstand Push-ups

12 Pull-ups

24 Hang Power Cleans @ 95#

32 Double Unders

Hope you all enjoyed this one I did.  1st day of the challenge if you’re in make sure you get your before picture soon. Monday I will be handing out a schedule for next month be sure to get one.

 
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formats

9/30/2010 Strength

Strength and recovery, time to press some weight:

SHOULDER PRESS

3-3-3-3-3

Jeff 255# shoulder press MONSTER

Get warm, get loose, get ready, go!!!

 
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formats

9/29/2010 Miri’s B-day WOD

Happy Birthday Miri, Happy Wednesday jam session:

200m

50 squats

10 box jumps

400m

50 squats

10 box jumps

600m

50 squats

10 box jumps

800m

50 squats

10 box jumps

for time

Miri Box Jumpin

Good Stuff way to tear it up everybody.

 
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formats

9/28/2010 12 Minute Tuesday

Lovin Fall  this is the best time of year! 

12 min amrap

5 pull-up

10 push-ups

15 situps

20 squats

Nice job everyone!!! Don’t forget couple days till the kickoff of the zone/paleo challenge.

 
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formats

9/27/2010 Cool Monday

Nice cool day to start what should be a beautiful week.  Just when we get conditioned to the heat the big man turns on the air.  Oh well, lets throw down:

3 rounds

10 Pirouette Burpees

10 Thrusters @135#

for time

Good Stuff tough WOD you all did awesome.  If you didn’t hear  we are doing a 30 day Zone/Paleo Challenge, it begins Oct. 1st.  Materials will be handed out During the week hit me up if you have any questions.

 
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formats

9/23/2010 Happy Friday

Well, time for another happy Friday Wod:

5 Rounds

400m

15 Pull-ups

15 Burpees

for time

Fierce workout everyone.  Everyone battled through and killed this one. Insane!!! This evening after throwing down an intense WOD Bryan decided to kill a HUGE 48 1/2inch box jump. Freakin awesome bro Props!!!

Bryan 48 1/2Inch box jump

 
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formats

9/23/2010 Tabata this

Yes, I said Tabata THIS 😛

Tabata

Sumo Deadlift Highpull@ 45#

Push-ups

Squats

Pull-ups

Sit-ups

Rough but well worth it. You guys did great lets get ready for an awesome friday and a big weekend. Keep it legit, work hard, train hard, play hard.

 
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