• CrossFit Strength Haven Friday 8.17.18 WOD


    What you do is up to you. 

    WOD: 5 Rounds Not For Time. 
    If the row takes longer than the time stated, or if you trip up on your jump rope, redo it before moving to the next exercise. Give yourself adequate rest before starting the next move to ensure you’re successful.

    RX:
    200m Row Sub :40/:45
    50 Unbroken Double Unders

    Intermediate:
    200m Row Sub :45/:50
    30 Unbroken Double Unders or Unbroken 100 Single Unders

    Beginner:
    200m Row Sub :50/:55
    50 Unbroken Single Unders


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  • CrossFit Strength Haven Thursday 8.16.18 WOD


    The groundwork of all happiness is good health. 

    Strength:
    3x5 Push Press

    WOD: 9 min AMRAP
    RX: 
    50ft Walking lunges
    6 Deficit HSPU
    3 Muscle-ups (Ring or Bar)

    Intermediate:
    50ft Walking lunges
    6 HSPU
    3 Box Bar Muscle-ups

    Beginner:
    50ft Walking lunges
    6 Bearcrawl HSPU
    6 Ring Row + Box Dip


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  • CrossFit Strength Haven Wednesday 8.15.18 WOD


    When I lost all my excuses, I found my results. 

    Strength: Every 2 min x4
    2 Front Squats + 4 Back Squats @ 70% Front Squat Max

    WOD: 
    RX:
    600m Run
    30 Wallballs (20/14)
    30 Hang power cleans (115/80)
    30 Wallballs
    600m Run

    Intermediate:
    600m Run
    30 Wallballs (14/10)
    30 Hang power cleans (95/65)
    30 Wallballs
    600m Run

    Beginner:
    400m Run
    20 Wallballs (12/8)
    30 Hang Power Cleans (75/55)
    20 Wallballs
    400m Run


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  • CrossFit Strength Haven Tuesday 8.14.18 WOD

    To enjoy the glow of good health, you must exercise. 

    Skill: Handstand walk progressions

    WOD: 
    RX:
    30/25 Cal Bike (Buy-In)
    Then…
    15 Ring Dips
    1 Rope Climb
    12 Ring Dips
    1 Rope Climb
    9 Ring Dips 
    1 Rope Climb

    Intermediate:
    25/20 Cal Bike (Buy-In)
    Then…
    15 Box dips
    1 Partial rope climb
    12 Box dips
    1 Partial rope climb
    9 Box dips
    1 Partial rope climb 

    Beginner:
    20/15 Cal Bike (Buy-In)
    Then
    15 Push-Ups 
    2 Rope climb walk up & down
    12 Push-Ups
    2 Rope climb walk up & down
    9 Push-Ups
    2 Rope climb walk...
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