WOD

  • CrossFit Strength Haven Monday 12.10.18

    New Monday, new week, new goals.

    Strength:
    15 min to work up to a heavy squat clean

    WOD:
    RX
    3-6-9-12-15
    Thrusters (95/65)
    Toes to Bar

    Intermediate
    3-6-9-12-15
    Thrusters (75/55)
    Knees to elbows

    Beginner
    3-6-9-12
    Thrusters (65/45)
    Hanging knee raises


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  • CrossFit Strength Haven Friday 12.7.18 WOD

    Friends don’t let friends skip conditioning day.

    **MISTLETOE MATCH-UP II COMP TOMORROW!!** (No scheduled classes. Come cheer your CFSH athletes on!!) 

    Partner WOD. I go, you go, splitting reps evenly. 
    RX
    4 Rounds
    800m Row (total)
    28 Box Step Overs 30/24 (total)
    30/24 Cal Bike (total)

    Intermediate
    4 Rounds
    700m Row (total)
    28 Box Step Overs 24/20 (total)
    24/20 Cal Bike (total)

    Beginner
    4 Rounds
    600m Row (total)
    20 Box Step Overs 20/16 (total)
    20/16 Cal Bike (total)


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  • CrossFit Strength Haven Thursday 12.6.18 WOD

    Comfort: the enemy of progress.

    WOD: Athlete’s Choice on Weight

    RX/Intermediate:
    8 min EMOM
    Even: 8 Unbroken Power Snatch
    Odd: 20 Sit-ups

    Rest 4 minutes

    8 min EMOM
    Even: 8 Push Press
    Odd: 5 Bar Muscle-ups/5 Jumping Bar Muscle-ups

    Beginner:
    8 min EMOM
    Even: 7 Unbroken Power Snatch
    Odd: 15 Sit-ups

    Rest 4 minutes

    8 min EMOM
    Even: 7 Push Press
    Odd: 5 Jumping Barbell Muscle-ups

     


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  • CrossFit Strength Haven Wednesday 12.5.18 WOD

    Deadlift; It’s good for the soul.

    Strength: Deadlift 4x5 @60%

    WOD:
    RX
    1000m Row
    Then…
    25 KB Swings (53/35)
    30 Deadlifts (135/95)
    100 Double Unders
    30 Back squats
    25 KB Swings

    Intermediate
    850m Row
    Then…
    25 KB Swings (35/25)
    30 Deadlifts (115/75)
    50 Double Unders/200 Singles
    30 Back squats
    25 KB Swings

    Beginner
    750m Row
    Then…
    20 KB Swings (25/15)
    20 Deadlifts (95/65)
    100 Single Unders
    20 Back squats
    20 KB Swings


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  • CrossFit Strength Haven Tuesday 12.4.18 WOD

    Little by little, day by day.

    Skill: 
    Accumulate a 3 min handstand hold, wall walk hold or heavy overhead plate hold

    WOD:
    RX
    150m Run
    5 Pull-ups
    10 Push-ups
    15 Hollow Rocks

    Intermediate
    20m AMRAP
    150m Run
    5 Jumping Pull-ups
    10 Push-Ups
    15 Modified Hollow Rocks

    Beginner
    20m AMRAP
    100m Run
    5 Ring Rows
    10 Push-Ups
    15 Modified Hollow Rocks


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  • CrossFit Strength Haven Monday 12.3.18 WOD

    The grass is greener where you water it.

    Strength:
    5x3 Front Squats with a 2-sec pause at bottom @65%

    WOD:
    RX
    2 Rounds:
    6 Squat Cleans (155/105)
    12 Bar facing Burpees
    18 Box Jumps (24/20)

    Intermediate:
    2 Rounds:
    6 Squat Cleans (115/80)
    12 Bar facing Burpees
    18 Box Jumps (20/16)

    Beginner:
    2 Rounds:
    6 Squat Cleans (95/65)
    8 Bar facing Burpees
    12 Box Jumps (Build-a-box)


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