• CrossFit Strength Haven Thursday 7.19.18 WoD

     

    “Satisfaction is a rating, Loyalty is a brand.”

    WoD: “Fast and Furious”

    Rx: 3 rnds: 15 HPC 135/95, 15 Lat bar over Burpees (7m cap)

    Intermediate: 3 rnds: 15 HPC 115,80, 15 Lat bar over Burpees (7m cap)

    Beginner: 3 rnds: 15 HPC 95/65, 10 Lat bar over Burpees (7m cap)


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  • CrossFit Strength Haven Wednesday 7.18.18 WoD

     

    “For one to fly, one needs only to take the reins.”

    WoD: “Dumbbell Quartet” - A.K.A. Justify

    Rx: every 3m on the minute x 10 rnds: 5 DB push press 50/35, 10 (2) DB walking suitcase lunges, 10 renegade row (5/5 alternating), 5 DB thrusters

    Intermediate: every 3m on the minute x 10 rnds: 5 DB push press 35/25, 10 (2) DB walking suitcase lunges, 10 renegade row (5/5 alternating), 5 DB thrusters

    Beginner: every 3m on the minute x 10 rnds: 5 DB push press 25/20, 10 (2) DB walking suitcase lunges, 10 renegade...
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  • CrossFit Strength Haven Tuesday 7.17.18 WoD

     

    “A strong core will improve your technique, strength, and stamina, and compliment everything you do.”

    Strength: 15m or less: Strict pull up Density ladder #3;

    RX: weighted Strict C2B (1,2,3) x 4,

    Intermediate: Weighted Strict Pull ups (1,2) x 5,

    Beginner: slow Negatives (:6 to :10s negatives) x 10 (rest as needed to keep hitting your seconds) or Weighted Ring Rows (1,2,3) x 4

    WoD:

    RX: 5 rnds: 20 Sit ups, 30 Russian swings 53/35, 40 Double unders (15m cap)

    Intermediate: : 5 rnds: 20 Sit ups, 30 Russian swings 53/35, 80 Single unders (15m...
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  • CrossFit Strength Haven Monday 7.16.18 WoD

     

    “A professional is not a label you give yourself - it’s a description you hope others will apply to you.”

    Strength: 2 DB OH walking lunges 3 x 60‘ (1 OH, 1 on shoulder) (30‘L/30‘R) (as heavy as possible) 10m or less

    WoD

    Rx: 11m Amrap: 8 T2b, 16 Alt pistols, 8 HSPU

    Intermediate: 11m Amrap: 8 Knees to elbows, 16 narrow squats, 8 Bear crawl Push ups

    Beginner: 11m Amrap: 8 hanging knee raises, 16 Air squats, 8 knee push ups


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