• CrossFit Strength Haven Friday 10.19.18

    Make time.

    Strict press 1-1-1-1-1 
    Push press 1-1-1-1-1 
    Push jerk 1-1-1-1-1 


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  • CrossFit Strength Haven Thursday 10.18.18

    A one-hour workout is only 4% of your day. 

    WOD (Not for time)
    RX/Intermediate
    40/30 Cal Bike Buy-in
    3 Rounds
    16 Push-ups
    20 Step-ups (30/24) (24/20)
    16 DB Alt Snatchces (50/35) (35/25)
    10 Hollow rocks + 10 supermans
    40/30 Cal Bike buy-out

    Beginner
    30/20 Cal Bike Buy-in
    3 Rounds
    16 Push-ups
    20 Step-ups (20/16)
    16 DB Alt Snatchces (25/15)
    10 Hollow rocks + 10 supermans
    30/20 Cal Bike buy-out

     


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  • CrossFit Strength Haven Wednesday 10.17.18

    Get comfortable with being uncomfortable

    WOD:
    RX
    Buy-in
    1000m Row
    Then…
    7-5-3
    Squat Cleans (185/125)
    Ring Muscle-ups
    Then…
    50 Russian Kettlebell Swings (53/35)

    Intermediate:
    Buy-in
    1000m Row
    Then…
    7-5-3
    Squat Cleans (155/105)
    Jumping ring muscle-ups
    Then…
    50 Russian Kettlebell Swings (44/26)

    Beginner:
    Buy-in
    750m Row
    Then…
    7-5-3
    Squat Cleans (95/65)
    Ring Row + Jumping Ring Dip
    Then…
    40 Russian Kettlebell Swings (35/22)


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  • CrossFit Strength Haven Tuesday 10.16.18

    On good days workout; on bad days workout harder.

    WOD: 12 minute AMRAP
    RX
    7 Handstand Push-ups
    1 Rope Climb
    150m Run

    Intermediate
    7 Handstand Push-ups w/ AB Mat
    1 Partial Rope Climb
    150m Run

    Beginner
    7 Piked box HSPU
    1 Rope walk up & down
    100m Run


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  • CrossFit Strength Haven Monday 10.15.18

    Nothing changes if nothing changes.

    Strength:
    Every 2 minutes x5 rounds
    5 back squats @65%

    WOD: 1 min work/:30 rest
    RX
    7 DB Thrusters (35/25)
    AMRAP Burpees
    Rest :30
    Workout is over when you reach 50 burpees

    Intermediate
    7 DB Thrusters (25/20)
    AMRAP Burpees
    Rest :30
    Workout is over when you reach 50 burpees

    Beginner
    6 Thrusters (20/15)
    AMRAP Burpees
    Rest :30
    Workout is over when you reach 40 burpees

     


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  • CrossFit Strength Haven Friday 10.12.18 WOD

    “Easy” doesn’t change you.

    WOD:
    RX:
    600m Run
    40 (total) in-place lunges
    30 Double Unders
    20 Strict Press (95/65)
    10 C2B Pull-ups

    400m Run
    40 (total) in-place lunges
    30 Double Unders
    20 Push Press (115/80)
    10 C2B Pull-ups

    200m Run
    40 (total) in-place lunges
    30 Double Unders
    20 Push Jerks (135/95)
    10 C2B Pull-ups

    Intermediate
    600m Run
    40 (total) in-place lunges
    20 Double Unders
    20 Strict Press (75/55)
    10 Pull-ups

    400m Run
    40 (total) in-place lunges
    20 Double Unders
    20 Push Press (95/65)
    10 Pull-ups

    200m Run
    40 (total) in-place lunges
    20 Double Unders
    20 Push...
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