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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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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formats

9/22/2010 Ok n What, Then What n What?

So the main sit posted a Wod that looked pretty insane so check our version:

25 Lunges R+L=1

50 Box Jumps

20 Knees to Elbows

20 Double Unders

30 Situps

20 Pull-ups

25 Ring Dips

20 Hang Squat Cleans 35# db

for time

nothin like sweatn with the one you love

Hard, dirty, nasty, sweaty work thats what its all about, Good Stuff.

 
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formats

9/21/2010 Clean Press SDHP Run

Beautiful day to sweat, time to hit it hard:

200m

20 Clean & Press @ 95#

400m

20 Sumo Deadlift Highpulls @ 95#

800m

20 Clean & Press @ 95#

400m

20 Sumo Deadlift Highpulls @ 95#

200m

for time

Matt SDHP

Good Job on a tough one you all continue to amaze me with your progress.  Keep it Legit, Work Hard, Train Hard, Play Hard.

 
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formats

9/20/2010 SHOOT TO KILL

Nice little Monday WOD:

3 Rounds

15 shoot throughs

30 air squats

for time

This was a short but brutal WOD I think everyone would agree shoot throughs are never easy.  Big Props to Tatar after the WOD he decided to take the tire drag challenge beating my time by four seconds. GOOD JOB DUDE!!!

Tatar Before400m later

 
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formats

9/17/2010

I know two ladies in one week Brutal but you all did awesome:

Kelly

5 Rounds

400m

30 box jumps

30 wall ball shots

for time

jeff box jump

Great Job, Great WOD.

 
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9/16/2010 Mark Cooks B-day WOD

Mark Pullin a Dead

Its Mark Cook’s b-day accordingly b-day WOD time:

2 Rounds

37 Deadlifts @95#

37 Knees to Elbows

37 Double Unders

for time

Guess his age.  Happy B-day Mark hope you all enjoyed his WOD. Great Job everyone.  If you have a B-day coming keep me posted love for everyone to celebrate together with your b-day wod.

 
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formats

9/15/2010 Nature Didn’t Like My WOD

amy n lisa on barbell run

Well we started the day with what I thought was a pretty tough WOD, but it seem mother nature had it out for the evening crew.  Lets see how it shaped up:

5 Rounds

200 yd 45# barbell carry

10 Pistols Each Leg

10 Declined Push-ups

for time

erin n mitch lunging

Thats what the morning crew did then at 5pm it started raining so no running outside. So I brilliantly subbed 30 walking lunges with 45# over head for the run. Sorry guys it seemed like a logical trade but it seems it nearly doubled the workload. Oh well, I think all you beasts enjoyed it. GREAT GREAT JOB.

 
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formats

9/14/2010 AMRAP FUN

After a full on kick ass WOD yesterday it was time for another kick ass WOD today:

AMRAP 16min

10 Thrusters @95#

10 Sumo Deadlift High-Pull

400m

walker finishing a thruster

Good stuff guys you all did good work.  This was an awesome day for an awesome workout way to push, fight, scratch, claw your way through a heck of a WOD.

 
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9/13/2010 BENCHMARK WOD

Ahhh, everyone loves when one of the lovely ladies shows their face. Today “Angie” stopped by and I think everyone agreed she is a bitch:

Angie

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

for time

Great Job everyone it was a good day of workouts looking forward to another big week.  Keep it Legit, Work Hard, Train Hard, Play Hard!!!

 
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formats

9/10/10 Great Set of Friday WODS

Pitiful day out side so we made the best of the indoors:

3 rounds

30 Cleans @ 95#

30 Burpees

30 Double Unders

for time

sweatty starfishes

This turned out to be a little more devastating than I originally thought.  Great focus and  determination everyone.  I think everyone deserves some huge props for the amount of heart you all showed in this workout. Nice job to Walker who gave everyone something to work for with a stellar 1st time RX WOD. KEEP IT LEGIT, WORK HARD, TRAIN HARD, PLAY HARD

 
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formats

9/9/10 STENGTH DAY OHS

What a perfect day to stay in and lift some weights while were at it why not put it overhead and squat with it:

Over Head Squat

3-3-3-3-3

AMRAP in 2 min

Squats

pirouette L-Sits

Jeff 215 OHS

Jeff 215# OHS

Props to Jeff posting massive 215# OHS on his 5th set. The date is wrong on the pic it should be today. Great Job Everyone way to Muscle some weights around.  Big Friday Wod is coming.  We will be having a Saturday morning WOD 7am for those who would like to get a leg up on the weekend.  Thanks every one. I am looking for ideas on a logo if you have any feel free to submit them to me @ parklandperformancetraining@gmail.com. Remember Keep it Legit, Stay True, Work Hard, Train Hard, Play Hard.

 
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formats

9/8/2010 Trusty pulls n pushes

Another great day to be alive. It feels great to know that we are traveling in the right direction it seems doors keep opening people keep coming.  Thanks to all of you who are becoming the foundation of our box, Great Athletes Great People.  So time for a mid-week struggle:

50 Pull-ups

100 Push-ups hands release @ bottom

1.2 mile run

for time

Good Stuff everyone Props to Shara who killed this WOD spectacular, Remember Keep it Legit, Stay True, Train Hard, Work Hard, Play Hard.

 

 
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formats

9/7/2010 Front Squat WOD

Hope everyone had a great holiday we had an awesome wod. Time for a big Tuesday WOD:

5 Rounds

10 Front Squat @135#

15 Pirouette Dips

20 Toes to Bar

for time

donna

Donna bustin out Knees to Elbows

We shortened the beginners to 3 rounds and only 10 toes to bar.  This was an awesome WOD great job to everyone a lot of beginners have been stepping up to the regular WODs great job Donna, Curt, Farron, and Nikki. You guys are looking great.

 
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9/6/2010 Adam B-day WOD

Totally missed posting Friday due to an awesome surprise party thanks to everyone you all mean so much to me and my success. Not many ppl worked out but great job to those who did u all did awesome props to Nikki who did the whole workout on an 18″ box GOOD JOB!!! Today Labor Day but more importantly my boy Adam’s 29th B-day so of course a nice little b-day WOD:

400 m

29 Deadlifts 185#

29 Box Jumps

29 Burpees

29 Pull-ups

29 Double Unders

29 Walking Lunges 30# overhead l+r=1

400 m

for time

box jumps

adam on box jumps

 Good Job everyone on a tough WOD.  Happy b-day Adam!!!  Big PROPS TO TATER WHO PULLED to his 1st PULL-UP TODAY GREAT JOB DUDE!!!! You are the man!!!!!

Tater "pull-up master"

 
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9/3/2010 Strength Day

After some good workouts this weeks so far it is time for a strength day. So here you go:

Deadlift

5-5-5

Tabata Ring Dips

Tabata Jump Rope (singles)

Great Job everyone had some good numbers posted and great form on everyone big props to Amber for the friend referral and nice to see my boy Jerm. Thanks all see you tomorrow.

 
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9/1/2010 Gymnastics FUN!!!

What a great day had 6 classes today and Beginning at 6 am . I’m planning starting to program one WOD and separating it into Regular and Beginner WODs so here is how that will look:

Regular- Beginner 

5 Rounds-3 Rounds

10 Pull-ups

15 Push-ups

20 Sit-ups

25 Squats

For Time

Great job to everyone that battled one out today. Props to Craig for smok’n this one. Way to battle it out noobies you guys all did great and everyone else great work.  Class times are as follows Thurday-Friday 6am-7am-8am – 5pm-6pm-7pm. Saturday 7am.  Monday Labor Day 9am & 10am

 
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formats

8/31/2010 Cardio Day Yay

Today was a great day for cardio after the brutal workouts yesterday stole this from Jeff, Josh, and Mo thanks:

1200m

50 Double Unders

50 Push-ups

800m

50 Double Unders

50 Push-ups

400m

50 Double Unders

50 Push-ups

For Time

Super workout crew you all did awesome!!! Remember we start Full Schedule tomorrow 6am-7am-8am and 5pm-6pm-7pm. Thanks and remember post comments interact grow our community.

 
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8/30/2010 LAST DAY @ BB

So today was my final day @ BB, closing a large chapter in my life.  This chapter had to close to make way for the other to begin. I am so excited to get back to my roots personal training and coaching people to get real results.  This is my true passion, we are creating a community in which we train, motivate, coach, and inspire each other. This business may not have shiny new equipment, flashy billboards, or a big building. What we do have is legit coaching a solid community and a heck of a start in the right direction. Enough the WOD:

2 Rounds

Amrap in 2 min each exercise

Wall Ball 20#

8# Sledge and tire swing

Box Jumps 24″

Ring Push ups

Lunges 25# over head

Super fun WOD great fight guys that was good. Beginners and BB did :

21 Sumo deadlift high pulls @ 75#

21 thrusters @ 75#

18 Sumo deadlift high pulls @ 75#

18 thrusters @ 75#

15 Sumo deadlift high pulls @ 75#

15 thrusters @ 75#

12 Sumo deadlift high pulls @ 75#

12 thrusters @ 75#

9 Sumo deadlift high pulls @ 75#

9 thrusters @ 75#

6 Sumo deadlift high pulls @ 75#

6 thrusters @ 75#

3 Sumo dead lift high pulls @ 75#

3 thrusters @ 75#

Good Job everyone!!! Props to Billy and Farron you guys both pushed that intensity level great workout.

 
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formats

8/28/2010 Friday “FEARLESS STYLE” Baby

BB WOD:

AMRAP 20 Min

400 m

20 Push-ups

Threw together an early “special” workout thanks guys who got to attend a fun Friday WOD and post WOD “recovery shake”

21 Pull-ups

21 Handstand Pull-ups

18 Pull-ups

18Handstand Pull-ups

15 Pull-ups

15Handstand Pull-ups

 12Pull-ups

12Handstand Pull-ups

 9Pull-ups

9Handstand Pull-ups

6 Pull-ups

6Handstand Pull-ups

 3Pull-ups

3Handstand Pull-ups

for time

Had a great workout with you guys! Beginner crew welcomed 2 new face amber and lindsey. They threw down the same WOD and did Friday justice. Good job Farron and Tatar way to work!!! Don’t forget post comments guys this is your community board a good place to tell how you felt about the workout post your own praises I don’t always get to everyone in the blog my apologies.

 
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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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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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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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