WOD

  • 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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  • CrossFit Strength Haven Monday 6.18.18 WOD


    An investment in yourself pays the best interest. 

    Skill: Headstand holds
    Level 3: Balance while extending one leg at a time, alternating 
    Goal: Hold balance for :15-:20 while alternating 
    *If unable to meet last week’s goal, practice that before moving on*

    WOD: “Good Vibrations”
    4 Rounds (per person), Teams of 3, Follow the leader style
    RX & Intermediate:
    300m Row
    30 Lunges

    Beginner: 
    200m Row
    20 Lunges


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  • CrossFit Strength Haven Friday 6.15.18 WOD


    “Coffee & Tuna” 

    WOD: “Beach Don’t Kill My Vibe”
    :30 max effort/:30 rest
    RX:
    -HSPU
    -Ring Rows
    -Burpees
    -Pistols
    -Toes to Bar
    x4 Rounds

    Intermediate:
    -Bearcrawl HSPU
    -Ring Rows
    -Burpees
    -Narrow stance squats
    -Knee raises
    x4 Rounds

    Beginner
    -Bar push-ups
    -Ring Rows
    -Burpees
    -Air Squats
    -Sit-ups
    x4 Rounds

     

     


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  • CrossFit Strength Haven Thursday 6.14.18 WOD


    A comfort zone is a beautiful place, but nothing grows there

    WOD: “Summer Lovin’“ 
    RX:
    2 Rounds:
    5 Bar muscle-ups
    5 Push Jerks (155/105)

    Then….400m Run

    2 Rounds:
    15 Deadlifts
    30 Air Squats

    Then…400m Run

    2 Rounds:
    5 Bar muscle-ups
    5 Hang Cleans

    Intermediate
    2 Rounds:
    10 C2B or Pull-ups
    5 Push Jerks (115/80)

    Then….400m Run

    2 Rounds:
    15 Deadlifts
    30 Air Squats

    Then…400m Run

    2 Rounds:
    10 C2B or Pull-ups
    5 Hang Cleans

    Beginner:
    2 Rounds:
    10 Ring Rows
    5 Push Jerks (75/55)

    Then….200m Run

    2...
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