Tag Archives: parrish

WOD Thursday May 7th

Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community!  Warm up: 2 Rounds: 8 Chest-to-Bar Pull ups , 8 Ring Dips , 8 Sit ups 1. 20 minutes of: Muscle up Skill work 2. For Time: 30 GHD Sit ups 30 Thrusters @ 75 lbsContinue reading “WOD Thursday May 7th”

WOD Tuesday May 5th

Warm up – 3 rounds of: 5 Toes to bar / 5 kettle bell presses each arm / 5 Paused back extensions ( 5 seconds at the top) 1. Weighted pullup: 5,5,5,5,5 2. 5 rounds for time of: 5 Deadlifts 5 Power cleans 5 Muscle ups 5 Front squats 5 Jerks * Same bar andContinue reading “WOD Tuesday May 5th”

WOD Monday May 4th

Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community!  Warm up # 8 1. For 20 minutes: Odd minutes: Overhead squat x 2 Even minutes: Power snatch x 1 2. 3 rounds for time of: 16 Alternating one legged burpees (8 each side) 48 DoubleContinue reading “WOD Monday May 4th”

WOD Friday May 1st

There is no 6 a.m. class today and the gym is closed this coming Sunday! Thanks to Melissa, Ani and Stirling for holding it down at the gym for us Friday and Saturday! See you guys Monday! Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFitContinue reading “WOD Friday May 1st”

WOD Thursday April 30th

Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community!  Warm up #5 1. 20 minutes: Work on Rope Climb technique/holds 2. 20 minutes: Handstand technique (on wall/ free standing/ handstand walking)

WOD Tuesday April 28th

Warm up # 2 1. Windmills: 5 x 5 2. In as few sets as possible: 1.5 / 1 pood kettlebell snatch x 30 each side 1.5 / 1 pood kettlebell swings x 60 1.5 / 1 pood kettlebell snatch x 30 each side Try to not rest more than 1 minute between your sets.Continue reading “WOD Tuesday April 28th”

WOD Monday April 27th

Odds are you are on Facebook right now since no one uses the regular internet anymore, but if you happen to check our actual website you will notice that we now have a demo section for all barbell, kettlebell,and medicine ball movements that we do in our gym. If you ever need to know whatContinue reading “WOD Monday April 27th”

WOD Friday April 24th

Warm up of your choice 1. Bench press: 8,8,6,6,4,4,2,2 ( progressive weight increase ) 2. For time: 50 Floor wipers @ 75 / 53 lbs 50 Shoulder to overhead @ 75 / 53 lbs Every time you put your bar down on either movement run 100 meters as a penalty.