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

12312010 Erin is pregnant wod

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So big news!!! Erin is pregnant! !!!
Lets do some work:
5 rounds
15 pull ups
20 pushups
25 sit ups
30 squats
If you haven’t got a chance to congratulate them

you can post your praises to the board!!!

Congratulations guys!!!

 
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formats

123110 Updates

Just realized that my wordpress app on my phone only allows me to create posts and not actually post them so here are some of the missed posts. My BAD!!!

 
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formats

12302010 piddle practice play

Today is a perfect day for skill, and to practice some things that you don’t normally get to. Go through the progression:
Headstand
Handstand
Handstand weight transfer
Handstand walk

Good job happy new year!!! Regular morning classes only 4 in the pm have a happy safe holiday

 
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formats

12302010 piddle practice play

Today is a perfect day for skill, and to practice some things that you don’t normally get to. Go through the progression:
Headstand
Handstand
Handstand weight transfer
Handstand walk

Good job happy new year!!! Regular morning classes only 4 in the pm have a happy safe holiday

 
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formats

1229 2010 amrap

Had enough jump rope yet how about some more:
Amrap 12 minutes
5 chest to bar pull ups
25 squats
25 double unders

Great job that was a tough amrap you all killed it. Any new years resolutions post comments below and we will try to help you stick to them. Any crossfit goals for the new year let them be known. Support and accountability is key to success.

 
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formats

12272010 Linda’s b-day wod

Time to work off some Christmas dinner:
50 pull ups
50 Burpees
50 double unders
For time

Great job. Happy birthday Linda.

 
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formats

12262010 christmas hangover wod

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Nice turn out on a sunday morning if you missed it you can do that home:
Tabata
Push ups
Sit ups
Sumo deadlift high pulls
Squat ( Bottom to bottom)

That was intense! Great work!

 
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formats

12232010 lindsey’s birthday wod

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Happy birthday lindsey how about a lady!!!
Annie
50 40 30 20 10
Double unders
Sit ups

Great job everyone!!! don’t forget tomorrow morning classes only see you in the am. merry christmas happy holidays!!!

 
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formats

1222 2010 randy

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came up on the main site and could resist had to throw down the gauntlet.

Randy
75 pound power snatch 75 reps

Great job, great hero wod, honoring heroes with our hard work. Thank a hero for their service this holiday season. Thank you to all who serve!!!

 
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formats

12/21/2010 amrap

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Happy tuesday. Quickie but a goodie. Lets take advantage of the break in the weather:
Amrap 12 min
5 pullups
10 double unders
200m run

Nice job everyone!!

 
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formats

12/20/2010 speedy

Short 1 today.

Make it fast make it hard:

5 rounds

10 burpees

10 walking lunge

For time

Good workout way to push!!!

 
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formats

12/14/2010 Shoulders Burning

Get after it nuff said:

21-15-9

Burpees

Push Press @95/65#

 

GOOD JOB!!!  It may hurt, it may burn, we may sweat, bleed, cry or puke, but there’s nothing like completing what only moments before seemed impossible. When you are able to shut out the world, and find that animal inside you, you inspire me. The performance driven beast that pushes through the barriers that try to contain your strength, the performance driven beast that eats chalk, steel, and rubber, and spits out results. I see them everyday and I thank you for entertaining them in my arena.

 
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formats

12/13/2010 Back to Basics

Over the coming weeks we will be preparing for affiliation to CrossFit and getting ready for the transition into the new building downtown, so bare with me.  In preparation we are going to be “beta” testing my fundamentals or beginner class format. So wrapped into our daily grind I’ll be hitting form, technique and standards a lot more. Not like we all couldn’t use it!!! This is also the perfect time to start, being we are still in the infant stages.  ENOUGH BUSINESS lets get to the BUSINASTY:

ANGIE

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squat

for time

 

You know you Love Her. Kiss her Goodnight!!!

 
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formats

12/08/2010 Chuga chuga choo choo

The pain train is rollin’ through how long will you stay on:

Pain Train

Starting at 60% of your one rep max complete as many rounds as possible of 3 reps dead lift with one minute break between rounds

 

Amazing, Athletes Psht More line ANIMATHLETES!!! Good Stuff!!!

 
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formats

12/7/2010 Pirouette Anyone

Happy Tuesday to ya, let jump around!!!

4 Rounds

10 Kettlebell Swings @ 55#

15 Push-ups

20  Sit-ups

25 Squats

30 Pirouette Hops

For Time

Great Job on a gruelling WOD. Get ready for the train!!!

 
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12/6/2010 21-15-9

GOOD LORD ITS COLDDD!!!

21-15-9

Push-Press @95#

Pull-ups

Sit-ups

For Time

Good Stuff. Props to Tatar, Erin, and Katie for RXing pullups on this WOD nice job!!!! Post Praises

 
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formats

12/01/2010

HEAVY AMRAP Please, and Thank You!!!:

AMRAP 7 min

5 reps 135# Sumo Deadlift Highpull

5 reps 135# Power Clean

10 Pull-ups

10 Kettlebell Swings @55#

Good Stuff!!! Post Your Thoughts.

 
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formats

11/29/2010 Good Bye Turkey

Long weekend = Pain, Hahaha. Here you go:

5 Rounds

10 Pull-ups

15 Push-ups

20 Sit-up

25 Squats

For Time

Good Job everyone!!! Way to raise the bar!!!

 
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formats

11/22/2010 Wanna get dirty? 3.2.1…

Well you asked for it, sand bags!!!

3 Rounds

10 Pirouette Burpees

20 Push-ups

400m sandbag carry

for time

That’s a dirty neck you got there!!! Awesome!

 
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formats

11/18/2010 Piddle Practice Play

Have fun, listen, learn, PIDDLE, PRACTICE, PLAY!!! :

Deadlift
Find 1 Rep Max
 
Some big time PRs tonight!!! Post your pr to if u found one.

 
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formats

11/17/2010 Lovely Lady

Well, how about some Fran:

Fran

21-15-9

Thrusters @95#

Pull-ups

Great Job!!! SOME SUPER PRs TODAY!!! Kiss that lady goodnight! Post your own Praises

 
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formats

11/16/2010 BUPEEEEESSSS!!!

Nice day to get that burpee muscle worked out:

5 rounds

10 Pull-ups

15 Push-ups

10 Box Jumps

w/ 5 Burpees on the minute every minute

for time

Good Stuff!!! Keep fighting that pukey feeling off 3.2.1. Burpees!!!!

 
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formats

11/15/2010 Tabata Fun

Happy Monday have some fun:

Tabata Fun

Overhead Squat @45#

Piroette Push-ups

Piroette Dips

Knees to Elbows

Tonight was our first Couple’s Night great team wod throwdown!!! Not even gonna try to post it. Great Job!!!

 
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11/10/2010 Killa

Another Beautiful Day another KILLA :

400m

Barbell Complex

400m

10 Burpee Boxjumps

400m

Barbell Complex

400m

10 Burpee Boxjumps

for time

 

Great job Everyone!!! Check out the video on Facebook for the Barbell Complex.

 
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formats

11/9/2010 10s

Wow what a day! Beautiful day for an AMRAP:

AMRAP 10Min

10 Pull-ups

10Push-ups

10 Sit-ups

10 Lunges each leg

3.2.1.go…!!!

 
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