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

8/26/2010 Strength/ Recovery Day

We are all beat up and tore down so of course its time for a strength slash recovery day or as Adam said strength recovery day.  Heavy stretching and then we busted out:

Back Squat

3-3-3-3-3

& Tabata Squats

All Classes did the same WOD. It was great to see the begginers progress to getting under load and even for some of my newer CrossFitters who haven’t gotten alot of time under the bar. Props to Camile and Erin who both posted better than bodyweight back squats, great job ladies. For ladies 1st back squat benchmark is bodyweight for guys its bodyweight and a half so tremendous effort. Remember next Wednesday schedule opens to 6am-7am-8am-5pm-6pm-7pm. You are free to roam times if you have any questions hit me up.

 
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formats

8/25/2010 Yes You Are Sore Yes This May Hurt Like Hell

Today was a True HUMP DAY after the Wods we been through this week we hit the same WOD at BB as we did at the Garage it was:

30-25-20-15-10

Box Jumps 24″

Toes to Bar

Burpees

For time

100 reps each of everyone’s favorite CrossFit exercises Nice Job everyone.  The Beginners threw down on a tough team WOD:

2 man teams

each man completes 4 rounds each

while 1 is completing 200 yd shuttle w/ 20# med ball

the other is doing Sumo Deadlift High Pulls w/35# for total running reps

5 push-ups on the minute every minute

for time and reps

This was a very fun workout, well to watch at least. Great Job. Next week the class schedule will be expanding. As of the Wednesday the 1st we will have  6am, 7am, 8am Mornings and 5pm, 6pm, and 7pm Evenings. 1-on-1’s by Appointment. All Classes Open Format for Beginners and Intermediate CrossFitters. Tell Your friends, family, co-workers, enemies, whoever. Lets grow this elite fitness movement one athlete at a time.

 
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formats

8/24/2010 SOME of the GOOD STUFF

1 Week from today is my last day @ the BB todays WOD:

400m

25 Handstand Push-ups

800m

35 Push-ups

400m

100 Squats

800m

25 Burpees

for time

Great Job Crew you all did awesome!!!  We had a doosie out @ the Garage the Main Site WOD for Monday WOW!!! :

5 Rounds

50 Touch Jumps 18″

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

For time

Touch Jumps Set Target 18″ higher than you can reach on tip toes.

This was a devastator of a workout. Great Job Everyone!!! Beginner WOD was a Burner TOO!!! :

4 Rounds

25 Jumping Jax

15 Box Jumps

10 Burpees

5 Pull-ups

for time

Great Job!!! Everyone is making huge Progress!!!

To help track your stats you can post your times as comments and anything u got to say. Keep it clean and have fun.

 
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formats

8/23/2010 Beatiful Monday

So my time draws near at Better Bodies this will be my last full week of posting WODS for BB MONDAY:

5 Round

@ 95# Bar

15 Push-Press

15 Back Squats

15 Hang Cleans

15 Deadlifts

For Time

Joyfully I embark on a new adventure cultivating athletes, training the willing, and improving performance of those willing to step outside the normal scope of fitness and pursue elite fitness.  Garage WOD:

35 Handstand Pushups

400 m

25 Deadlifts @ 75#

800 m

35 Pull-ups

400 m

25 Push-Press @ 75#

800 m

100 Squats

25 Burpees

For Time

Great Job on both those tough WODS. The Beginner WOD is:

4 Rounds

400 m

10 Pull-ups

10 Push-ups

25 Squats

For Time

Great Job NEW SCHEDULE WILL BE OUT SOON !!!!

 
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formats

8/20/2010 GREAT Friday

BB WOD:

4 rounds

800 m

25 DB Swings 55#

For Time

At the Garage Advance Class we hit a variation of the MainSite WOD :

3 rounds

15 Pull-ups

10 Ring Dips

5 Back Squat 95#

For Time

Working The Front Squat

Working The Front Squat

Had a huge Beginner Class thanks to all who came out our first full week of beginners has been hugely successful. They threw down on their first AMRAP:

Amrap 12 min

25 Squats

10 Pull-ups/Ring Rows

10 Push-ups

5 Burpees

It was great fun Good Work Everyone!!!

 
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formats

8/19/2010 Strength Day and GARAGE GONE BAD

At BB we had a Strength Day:

Push Press

3-3-3-3-3

Props to Lisa who PRd her Push Press by 20# hitting 85#, impressive.  At strong group of girls in the morning.  At the Garage we had a pretty good one GARAGE GONE BAD:

GARAGE GONE BAD

1min per exercise 3 rounds

Wall Ball 20# ball

DB Cleans 40#

Burpees

Box Jumps 24″ Box

Pirouette L-sit

Total Reps

Amazing workout you were all phenomenal. Beginner class was awesome big thanks to Jack for referring 4 friends. We had an awesome Beginner WOD:

3 Rounds

15 Sumo Deadlift High-pull Pvc

5 Burpees

60yd Shuttle Run

For Time

Great workouts Everyone

 
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formats

8/18/2010 RUN FASTER!!!

EEEE!!! Where did our wonderfully cool, easy to breathe air go. BB WOD:

15 Rounds

20 Sec Sprint

40 Sec Rest

For Distance

Tremendous effort you all didn’t know you could run that fast!!!  Advance Class @ the Garage was a thrasher:

AMRAP in 16 Min

15 Sumo DeadLift High Pulls @ 45#

200 Ft Farmers Walk 40# DB

5 Push-ups on the minute every minute

Great Effort again awesome work ethic and drive!!! Had a great beginner workout too. Their WOD:

4 Rounds

10 Lunges

10 Push-ups

10 Sit-ups

For Time

Three totally Different WODs Three Different Priorities 1 end result STRONGER HEALTHIER HAPPIER ATHLETES thank you all

 
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formats

8/17/2010 AMRAP N Another Beautiful Day

Had to throw down a tough AMRAP today @ BB just because its about time:

AMRAP in 18min

10 Cleans @135#

10 Handstand Push-ups

10 Pull-ups

Very good job everyone on a tough workout.  Out @ the Garage we had some great weather for a fun WOD :

4 Rounds

100 yd Shuttle run w/ 20# med ball

15 Overhead Squats w/ Hyper-lite Bar

15 Pull-ups

15 Pirouette Push-ups

For time

Super workout good job gang that was a high intensity BLASTER.  Had a good beginner class too. Great Job to all the Beginners on a tough WOD:

4 Rounds

100 yd Shuttle run

20 Knees to Elbows

20 Box Jumps 10″ Tire

For time

Great Job everyone hope the weather holds out for the rest of our training this week.

 
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formats

8/16/2010 Wow! What a BEAUTIFUL DAY

OK so did everyone enjoy the break in weather today it was nice to actually be able to breathe while running.  Oh by the way there’s a little running in store BB WOD:

3 Rounds

800m

20 Reps Ground to Over Head 75#

For time

Great workout, so kept the theme @ the Garage:

3 Rounds

800m

20 Toes to bar

20 Walking Lunges 30# Over Head

For Time

Good workout guys.  Had our first official Beginner Class tonight great turnout, got good athletes here, lots of potential. Their First Treat:

3 Rounds

20 Squats

10 Push-ups

5 Pull-ups

For time

Thoroughly enjoyed introducing you to what will hopefully change your life and lead you to becoming your fittest. Thank You!!!

 
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formats

8/13/2010 Another Sweaty One

Better Bodies WOD was another brutal Friday:

5 Rounds

10 Thrusters @95#

10 Walking Lunges R+L=1

For Time

Then at the Garage we got down and dirty and saw Tater hit his First 24″ box jump and Finish his WOD with them 3 Full Sets I believe. Also welcomed out Mitch for a tester hope you enjoyed this:

7 Rounds

7 Pull-ups

7-Knees to Elbows

7 Pirouette Shoot Throughs

7 Box Jumps 24″

For Time

Don’t Forget 2 Beginner Classes Start This Next Week Mon-Wed-Fri and Tue-Thu-Fri 7:pm Contact parklandperfromancetraining@gmail.com or 573-518-4393

 
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formats

8/12/2010 RUNNN!!!

We are all a little sore from 3 hard days of training we are doing a little cardio day to recover:

2 Rounds

400m

7 Burpees

rest same time as run and burpees

800m

7 Burpees

rest same rest time as before

For total minus rest times

 

 
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8/11/2010 Recovery kinda w/ Angie and a Shoulder Heavy WOD

Wow, if you trained yesterday and you weren’t soar there may be something wrong with you. Between “AdamBrown” and “Barbra” I think everyone was a little on the tore up side.  So might as well tear the house down again right:

“ANGIE”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

For Time

Must Complete 100 reps before moving to the next exercise

Got to love those lady benchmark WODS everyone did GREAT. Big pat on the back to Tater who Completed both WODS yesterday and then Bested his “Angie” time by 3 Minutes. Out at the Garage we hit a shoulder heavy AMRAP:

AMRAP in 18Min

10 Hand Stand Push-ups

10 Walking Lunges Rt Hand DB over head

7 Burpees

10 Walking Lunges Lft Hand DB over head

It was definitely a burner. I don’t think it helped that it felt like it was a million degrees out.  Great Job everyone. Don’t worry tomorrow we will really recover, a little bit.

 
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Beginner CrossFit Foundations of Funtional Movement

We will be starting a new group of beginner CrossFit. If you have been thinking about trying CrossFit, need to get in shape, want to get in shape, or simply need a new fun way to exercise this is your opportunity. Your first 2 weeks are completely free. This class is designed for beginners, and the deconditioned, but not limited to them. Contact me if you are interested parklandperformancetraining@gmail.com or 518-4393.

 
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8/10/10 ADAMBROWN hero WOD Then BARBRA

MainSite posted “AdamBrown” hero WOD and I couldn’t pass the opportunity t0 honor a hero and wreck the crew so this is what it looked like:

2 Rounds

24 reps 295# Deadlift

24 reps 20# DB Thrusters

24 reps 24″ Box Jump

24 reps 195# Bench Press

24 reps 24″ Box Jump

24 Reps 20# DB Thrusters

24 reps 145# Squat Cleans

For Time

Great Job to all who took part. Honestly it was a tough and long WOD drink lots of water eat that protein we’ll see you tomorrow.

Headed out to the Garage for “Barbra” super fun:

5 rounds

20 Pullups

30 pushups

40 situps

50 squats

3 min rest between rounds

For Time -rest time

Great Job noodle arms you all did great.

 
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formats

8/9/2010 Ground to Over Head MMM, Good

So we started the day with the main site WOD:

Three Rounds

Ground to Overhead 95#, 10 Reps

200 yd Shuttle run 50yd Turnarounds

For time

We’ll the 5:am Crew blew through it like a tornado through a trailer court so I upped the ante knowing it just wouldn’t suffice the 8:am crew. I added 2 more rounds and they were still able to keep a pretty high level of intensity. Going out to the Garage we had to switch it up a little due to the fact we are still gearing up but getting a little creative is always fun we did:

5 rounds

Ground To Overhead DB, 10 reps each side

200yd shuttle run 50yd turn arounds

For time

SOOO FUNN AND MMM SOOO GOOD

 
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8/5/2010 Heavy Deads new PRs and a Good One @ the Garage

@ Better Bodies today we had a heavy deadlift day:

Deadlift

3-3-3-3-3

With all the heavy lifting I figure we might as well go for some big pulls, Congrats to Lisa and Camile who both pulled 155# not bad for a couple girls (just kidding) I know a gym full of guys that couldn’t pull that with good form. Big pat on the back to Tater too he pulled a new PR of 275# WOW!!! Good Job Everyone!!!

@ the Garage we had a good crowd Anna Diane Adam Tater Paul and Travis all did:

4 Rounds

400m

10 Pull-ups

15 Push-ups

20 Sit-ups

25 Squats

Good WOD guys glad it was a little cooler today.

 
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8/4/2010 Cleans Press heat Burpees N more heat

Better Bodies WOD was sick today. literally PUKIE:

20 Min. AMRAP

7 Squat Cleans 135#

6 Push Press 135#

5 Pull ups

400m

The Garage was roughly a 100 degrees. So we did a version of a burpee check this out. Drop down burpee style do a push-up, roll over do a sit-up, roll back over do 2 push-ups, then up burpee style, thats 1. WOD looked like this:

75 Burpee Sit-up Double Pushup

for time

SUPER HOT WODS FOR MY SUPER HOT FEARLESS CREW

 
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8/3/2010 Some Like it HOT!!!

We had a pretty fun morning at Better Bodies the girls threw down @ 8:am then Tater, and later Pultz and Travis all knocked out:

4 Rounds

15 Deadlifts @155#

25 Modified Hand Stand Push-ups

3 burpees on the Minute every Minute

For Time

Then this evening out at the Garage where it was somewhere around a thousand plus degrees it seemed, we blasted through a treacherous WOD:

6 Rounds

50 Pirouette lateral Hops

25 Knees to Elbows

5 Burpees

For Time

Tater, Tim, Erin, and Adam all braved the elements and survived the extreme heat, we laugh in the face of heat exhaustion.  That which does not kill you will for sure make you sweat your ass off. Great job everybody!!!

 
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8/2/2010 Stayed in Bed

After getting home at 3:am from Atlanta figured I’d stay in bed all day. Texted in this WOD:

4 Rounds

400 M

50 Air Squats

For time

Then at the Garage after a day of rest I was ready to put this new Training Certification to work and Adam, Erin, and Tater all Enjoyed this WOD:

14 min AMRAP

10 Pull-up

15 Sumo Deadlift High Pull w/ 20# Med Ball

Carry Med Ball w/ you on 200m run

5 Push-ups on the Minute every Minute

FUN,FUN,FUN, Till my Daddy took My MED BALL AWAY!!!!

 
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7/31/2010 & 8/1/2010 CROSSFIT LEVEL 1 CERTIFICATION

Fran

Fran

So, I just completed on of the most rewarding, intense, exhausting weekends of my life.  Diane and I drove to Atlanta on Friday had Seminars all week end and drove back Sunday night. I would love to write about all the great adventures we had along the way but really I enjoy telling the stories in person too much to ruin it by puting it on here. All I can say is that I have a new found respect for CrossFit, the Community, the Founders and every single person who takes part in our daily WODs. I feel like I picked up a lot of great cues to help better develope my athletes, and most importantly I earned some street cred in the CrossFit community. Now its time to up the ante and go all out tomorrow is only a day away.

Me Jenni Orr n Chuck Carswell

 
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7/30/2010 ATL LOOK OUT

So I hope everyone loved the wod today:

8 Rounds

1 short lap ~300m

21 DB swings 55#

Carry Db w/ you on the run

Diane and I headed out at 7:00am and arrived in Atlanta at 5:ish Eastern. Totally psyched for our level 1 crossfit cert. I will be updating everyone all weekend here and on Facebook friend me if you haven’t yet and subscribe if you haven’t done that yet be sure to confirm your subscription to the blog with the email confirmation you receive, it only takes a second and its free of course. Looking forward to see what level 2 trainers are here hope its Spealler, and Oldroyd, maybe even Adrian, he seems pretty cool, Khalipa would be wicked too. Who knows its gonna be awesome no matter what.

 
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formats

7/29/2010 Garage Workout

Big thanks to Adam for the help Securing the old rack in its new location, and the help with the hyper-lite bars.

Hyper-Lite Bar

Hyper-Lite Barold rack new place

 

We finished up the projects and cleaned up in time to smoke through an AMRAP WOD:

AMRAP 20min 

20 Push Press 25#

15 Pull-ups

10 Box (Rock) Jumps

Good Job Guys and Thanks again Adam.

 
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7/29/2010 Strength Day @ Better Bodies

Great job today everyone some super strong females and dudes. WOD: 

BACKSQUAT  5 sets 3 reps HEAVY

Highlights:  Kevin finished w/ 405# last 2 sets

                         Jackie,Shara,Sara all Hit 105#

                         Camile & Lisa Killed 155#

                         Tater 275# WHaT!!!

                         Sorry late guys know u killed it to just don’t have your stats

 
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7/28/2010 Fun Fun Clean n Run

Wow, what a scorcher today. A perfect day to take some dumbbells outside of the air-conditioned gym and get some running and lifting in… WOD:

400m

25 Dumbbell Power Cleans @ 40#DBs

800m

15 DB Power Cleans

1200m

5 DB Power Cleans

For Time

(bonus points for ever lb of sweat)

Headed out to the Garage and figured it was, oh so good!!! the first time let’s do it again a little different. WOD:

400m

25 Medicine Ball Squat Cleans @20# ball

800m

25 Med Ball Squat Cleans

1200m

25 Med Ball Squat Cleans

For Time

(bonus points  for each Gallon of sweat)

Fun day of workouts. All my athletes truly inspire me. Seeing your will to persevere even in undesirable conditions is really rewarding. No matter what your goal, constant focus on improving your work capacity will enable you to achieve anything. Crush some protein, veggies, and water. Rest up. Tomorrow is going to be another beautiful day.

 
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7/27/2010 Mixer Up Day

So my 5am guys received a text in wod, due to lack of sleep, it may be a combination of nerves and the fact that both of my children woke up around twenty times each last night.  The WOD:

21-15-9

BodyWeight Bench Press

Burpees

For Time

That sounded really fun, hope you guys enjoyed it.  Then at 8am we ran into a little problem how do we run 7 people through on two bench presses without taking all day. HMM… I know, let’s do 40lb thrusters ladies that WOD looked like this:

21-15-9

40lb Thrusters

Burpees

For Time

I belive which ever one you took part in today at Better Bodies you were loving life at the end of the day.  So then it was out to the Garage for a muggy, sweaty, full on beat down with a fun little WOD that looked like this:

3 Rounds

15 Over Head Squats(PVC)

15 Lateral Pirouette Hop Burpees

(down,up,over,down,up,over)=1

All in all it was an awesome day of work outs, some great efforts. Looking forward to tomorrow, hope you’re ready, be FEARLESS!!!

 
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