Tag Archives: parrish

WOD Thursday August 4th

Warm up: 10 Back extensions, 10 Overhead Squats, 10 Sit ups Every minute on the minute for 6 minutes: 1 Snatch + 1 Hang Snatch 2. Every minute on the minute for 6 minutes: 1 Snatch 3. As many Rounds as possible in 12 minutes: *Start at 1 rep of each and increase by 1 repContinue reading “WOD Thursday August 4th”

WOD Wednesday August 3rd

HavocFIT is now available at 5:00 a.m. and 9:00 a.m. Monday-Friday! Come join in the fun!!  Warm up: 500 Meter Row, Warm up your Cleans 3 Rounds for time: Round One: 10, 8, 6, 4, 2 Power Clean (Heaviest weight on the bar) *Do 10 Pullups between each set Round Two: 10, 8, 6, 4,Continue reading “WOD Wednesday August 3rd”

WOD Tuesday August 2nd

HavocFIT is now available at 5:00 a.m. and 9:00 a.m. Monday-Friday! Come join in the fun!! Time to sign up for this months Gymnastics Club! Get personalized coaching from Coach Tracy Rankin. Tuesday and Thursday at 6 p.m. Only $40 for current All Access members. $60 for all other members or non-members. Click to check outContinue reading “WOD Tuesday August 2nd”

Weightlifting August 1st, 3rd and 6th

Monday: Power Snatch + Snatch: up to max for the day – Then 85% of complex x 3 back off efforts 2. Drop snatch + Heaving snatch balance x 5 @ 65% of complex max for the day 3. Pause overhead squat x 5 x 3 @ 75% 4. Leg raises x 4 x 10Continue reading “Weightlifting August 1st, 3rd and 6th”

WOD Monday August 1st

HavocFIT is now available at 5:00 a.m. and 9:00 a.m. Monday-Friday! Come join in the fun!! Time to sign up for this months Weightlifting Club! Meets Monday and Wednesday @ 6:30 p.m. and Saturdays @ 10:00 a.m. Get one-on-one coaching from Jim Denofa. Improve your Snatch and Clean & Jerk technique. $40.00 for current AllContinue reading “WOD Monday August 1st”

WOD Thursday July 28th

Warm up: 10 Back extensions, 10 Overhead Squats, 10 Sit ups Every 30 Seconds for 5 minutes: 1 High Hang Snatch 2. Every 30 Seconds for 5 minutes: 1 Hang Snatch 3. Every minute on the minute for 10 minutes: 1 Snatch 4. For Time: 100 Double Unders 50 Box Jumps 25 Toes to bar

WOD Wednesday July 27th

Warm up: 800 Meter Run For Time: 30 Overhead Lunges 60 Single legged mountain climbers 30 Glute ham Sit ups 3 Rope Climbs (legless if you can) 60 Thrusters 3 Rope Climbs (legless if you can) 30 Glute ham Sit ups 60 Single legged mountain climbers 30 Overhead lunges

WOD Tuesday July 26th

Warm up: 2 Rounds: 8 Snatch high pulls, 8 Behind the neck press, 8 High jumps (land in a half squat) Every minute on the minute for 10 minutes: 1 Power Snatch + 1 Hang Power Snatch 2. As many rounds as possible in 16 minutes of: 10 Handstand Push ups 5 Hang Power CleansContinue reading “WOD Tuesday July 26th”

WOD Monday July 25th

FYI: This weeks Gymnastics is on Monday and Thursday at 6pm. Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats Front Squat: 5, 5, 5 @ 75% of your max 2. Back Squat: 5, 5, 5 @ 75% of your max 3. For Time: 1 Mile RunContinue reading “WOD Monday July 25th”