WOD

  • CrossFit Strength Haven Thursday 4.12.18 WOD


    Keep your squats low and your standards high.

    Strength:
    Overhead Squats
    5 @ 60%
    3 @ 70%
    1 @ 80%
    3 @ 70%
    5 @ 60%

    WOD: 
    “To the Window…“
    7 min EMOM:
    10 Alt DB Snatch (53/35)
    Max wall balls


    Read More
  • CrossFit Strength Haven Wednesday 4.11.18 WOD

    Motivate the mind and the body will follow.

    Skill:
    Max Strict pull-ups in 15 secs, rest 45 secs
    x5

    WOD:
    The Bullpen
    12 min Partner AMRAP:
    12/10 Cal Row
    8 Burpees to a plate
    6 DB (x2) Squats (50/35)

    A does cal row, B does burpees, A does squats, B does cal row…


    Read More
  • CrossFit Strength Haven Tuesday 4.10.18 WOD


    The motivation comes from within.

    Strength:
    “Hangin’ Tough”
    5 Clean & Jerks @70%
    2 Rope Climbs
    4 Clean & Jerks@75%
    2 Rope Climbs
    3 Clean & Jerks @80%
    2 Rope Climbs
    2 Clean & Jerks @85%
    2 Rope Climbs
    1 Clean & Jerk @90%

    WOD:
    100 Sit-ups for time


    Read More
  • CrossFit Strength Haven Monday 4.9.18 WOD


    Good, better, best. Never let it rest. ‘Til your good is better and your better is best. 

    Strength: 
    Bench Press
    4x4 @70%
     

    WOD:
    “Helen”
    3 Rounds for time
    400m Run
    21 Kettlebell swings (53/35)
    12 Pull-ups


    Read More
  • CrossFit Strength Haven Friday 4.6.18 WOD

    There is no substitute for hard work.

    Teams of 3:
    5k Row

    A) Rows
    B) Runs 200m
    C) Rest

    Person A rows for the time it takes person B to run 200m, person C rest. Keep rotating until reaching the 5k as a team.


    Read More
  • CrossFit Strength Haven Thursday 4.5.18 WOD

    Without hard work, nothing grows but weeds.

    15 min practice on the following:
    Rope Climbs
    Muscle Ups
    Pull-ups/Kipping
    Pistols
    *Spend time on the one(s) you need to work on, not the one(s) you’re good at!*

    WOD: 
    11 min AMRAP:
    20 Sit-ups
    8 Hand-Release Push-ups
    6 Alt Pistols
    2 Muscle-ups


    Read More