• CrossFit Strength Haven Friday 2.16.18 WOD

    Ambition is the path to success. Persistence is the vehicle you arrive in.

    Strength:
    Every 1:30 x 5 rounds:
    Power Clean + Front Squat + Jerk

    Flashback Friday Open WOD:
    13.4
    7 min AMRAP
    3 Clean & Jerks (135/95)
    3 T2B
    6 Clean & Jerks
    6 T2B….

    Each round increases by 3 reps


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  • CrossFit Strength Haven Thursday 2.15.18 WOD

    The more I accomplish, the more I know I’m capable of accomplishing.

    Skill:
    12 min to complete
    5 Strict Pull-ups, :20 Hollow Hold, :20 Arch hold
    4 Strict Pull-ups, :20 Hollow Hold, :20 Arch hold
    3 Strict Pull-ups, :20 Hollow Hold, :20 Arch hold
    2 Strict Pull-ups, :20 Hollow Hold, :20 Arch hold
    1 Strict Pull-up, :20 Hollow Hold, :20 Arch hold

    WOD:
    3 Rounds
    400m Run
    20 V-Ups
    10 Handstand Push-Ups
    2 Rope Climbs


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  • CrossFit Strength Haven Wednesday 2.14.18 Happy Valentine's Day

    I love you more than I hate burpees.

    Swolemate WOD:
    20 min clock:
    30 Synchro Burpee buy-in
    100m Run (1 rep)
    2 Box Jumps (24/20)
    2 Push Press (95/65)
    100m Run
    4 Box Jumps
    4 Push Press…

    A does full round, then B does full round
    (A: 100-2-2, B: 100-2-2, A: 100-4-4, B: 100-4-4…)


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  • CrossFit Strength Haven Tuesday 2.13.18 WOD

    A little more persistence, a little more effort, and what seemed hopeless, failure may turn to glorious success.- Elbert Hubbard

    Strength:
    12 min to complete:
    3-2-1 Hang Squat Cleans
    (Work up to a heavy triple, double, single for the day)
    Hold on to bar for 3 & 2

    WOD: 
    “Nasty Girls” 
    3 Rounds for Time:
    50 Air squats
    7 Muscle-ups
    10 Hang power cleans(135/95)


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  • CrossFit Strength Haven Monday 2.12.18 WOD

    “Every single time you do something in the gym, you’re a model for other members.” - Greg Everett

    WOD:
    30 min EMOM
    - 15/12 Cal row
    - :40 of 30ft shuttle runs
    - 3 Deadlifts
    - 40 Double Unders
    - Rest

    *Deadlift weight is athlete’s choice. Maintain good form, hold on to the bar for all three reps and maintain the same weight for the whole workout


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  • CrossFit Strength Haven Friday 2.9.18 WOD

    “Never confuse a single defeat with a final defeat” - F. Scott Fitzgerald

    Strength:
    3x6 Turkish Get-Ups (3 Right/3 Left)

    WOD:
    CrossFit Open 17.5
    10 Rounds
    9 Thrusters (95/65)
    35 Double Unders

    CrossFit Open 17.5 Scaled:
    10 Rounds
    9 Thrusters (65/45)
    35 Single Unders


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  • CrossFit Strength Haven Thursday 2.8.18 WOD

    “To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” – Buddha

    WOD:
    Partner Angie:
    100 Pull-ups
    100 Push-ups
    100 Sit-ups
    100 Air Squats

    Partners will alternate minutes and start the top of each minute with 5 burpees.

    Min 0 - Partner A 5 burpees then begin chipping away, Partner B rest
    Min 1- Partner B 5 burpees then begin chipping away, Partner A rest…


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