• CrossFit Strength Haven Monday 6.25.18 WOD


    Surround yourself with those that inspire you to do better. 

    Skill: Headstand holds
    Level 4: Balance with both legs extended 
    Goal: Hold balance for :15-:20 while alternating 
    *If unable to meet last week’s goal, practice that before moving on*

    WOD: “A Place in the Sun” 4 Rounds not for time
    RX & Intermediate:
    50m Sled Pull (Weight: Athlete’s choice) 
    5 Bar or ring muscle-ups (or box “get out of the pool”)
    15 Supermans
    100m Farmer’s Carry (Weight: Athlete’s choice) 

    Beginner: 
    50m Sled Pull (Weight: Athlete’s choice) 
    5 Challenging Ring Rows
    15 Supermans
    100m Farmer’s Carry...
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  • CrossFit Strength Haven Friday 6.22.18 WOD


    One bad chapter doesn’t mean your story is over.

    Strength: “Skies Out, Thighs Out”
    Back Squats 5x5 
    Heavy sets, based on feel 

    Cash-out: 
    3x25 Weighted sit-ups 
    RX: 45/25
    Intermediate: 25/15
    Beginner: 15/10


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  • CrossFit Strength Haven Thursday 6.21.18 WOD

    Stop stopping yourself.

    Strength:
    Push Press + Push Jerk + Split Jerk
    x5 increase weight each round

    WOD: “Hello, Summer!”
    RX:
    50 Double Unders, 100m Run, 10 HSPU
    40 Double Unders, 100m Run, 8 HSPU
    30 Double Unders, 100m Run, 6 HSPU
    20 Double Unders, 100m Run, 4 HSPU
    10 Double Unders, 100m Run, 2 HSPU

    Intermediate: 
    100 Single Unders, 100m Run, 10 Bearcrawl HSPU
    80 Single Unders, 100m Run, 8 Bearcrawl HSPU
    60 Single Unders, 100m Run, 6 Bearcrawl HSPU
    40 Single Unders, 100m Run, 4 Bearcrawl HSPU
    20 Single Unders, 100m Run, 2 Bearcrawl...
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  • CrossFit Strength Haven Wednesday 6.20.18 WOD

    Visualize, believe, achieve. 

    WOD: “Sun Kissed”
    RX:
    4 Rounds for time:
    250m Row
    10 Power Snatch (115/80)
    30 Air Squats
    500m Bike
    Rest 2 min

    Intermediate:
    4 Rounds for time:
    250m Row
    10 Power Snatch (95/65)
    30 Air Squats
    500m Bike
    Rest 2 min

    Beginner:
    4 Rounds for time:
    200m Row
    8 Power Snatch (65/45)
    20 Air Squats
    300m Bike
    Rest 2 min


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  • CrossFit Strength Haven Tuesday 6.19.18 WOD


    Be not afraid of going slowly, be afraid only of standing still.

    Strength:
    Every :30 for 3 minutes, 2 clean high pulls (light weight)
    Then 12 minutes to build to a heavy complex of hang squat clean + squat clean

    WOD: “Surfin’ USA”
    8 min AMRAP
    RX:
    3 Squat cleans (185/125)
    6 Bar facing Burpees
    9 Chest to Bar Pull-ups

    Intermediate:
    3 Squat cleans (135/95)
    6 Bar facing Burpees
    9 Pull-ups

    Beginner:
    3 Squat cleans (95/65)
    6 Bar facing Burpees
    9 Jumping Pull-ups


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