Wednesday 8/16

Workout of the Day Warm up Back Squat 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% Superset: Tricep extensions x16 4 rounds (20 min. cap) 2 Snatches @85% 4 Ring HSPU 2 Snatches 6 C2B 2 Snatches 8 GHD Sit ups w 14/20# 40 Double unders 400 Meter row

Tuesday 8/15

Workout of the Day Warm up W/ barbell Deadlift 10 x 50 10 x 60% 3 x 80% 3 x 85% 3 x 90% Superset: Bicep curls x 16 (heavy) 18 Min. AMRAP 3 Push Jerks @80% 6 Front squats 9 Power cleans 400 Meter run 50 TOR back extension on GHD

Monday 8/14

Workout of the Day Warm up W/ mobility & agility drills 4 Rounds 2 pegboard climbs 4 Bar muscle ups 6 Deficit HSPU 13 Min AMRAP 5 Max height box jump 10 Strict T2B 50ft HSW Cool down 100 mountain climbers

Saturday 8/12

Good luck to all of our competitors at CrossFit Haven!  Workout of the Day Warm up + 5 Min EMOM 5 push ups, 100 meter run 15 Min. To 1 rep max any lift of choice Randy for time 75 power snatches 55/75# 800 Meter run

Friday 8/11

Workout of the Day Warm up Bench Press 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Superset: Kettle Bell side bends x22 Double Grace 60 Clean & Jerk @65/95 400 Meter run

Thursday 8/9

Workout of the Day Warm up + Active foam rolling 11 Min EMOM 3 C2B 5 burpees 7 Paratroopers 16 Min AMRAP 9 HSPU 15 T2B 21 Wall Balls 55 Double unders 5 Min. EMOM 100 Meter run mid tempo

Wednesday 8/9

Workout of the Day Warm up + factorial 10 – 1 Push ups, sit ups, squats Back squat 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Tricep Extensions x 30 Chip-a-way 100 Pull ups   80 weighted sit ups 25/35#   60 pistol squats (alternating) 400 Meter run 20 Push press (70/100lb) 3 …

Tuesday 8/8

Workout of the Day Warm up 1st min: 5 push ups, 10 sit ups, 15 squats 2nd min: 6 push ups, 12 sit ups, 18 squats 3rd min:7 push ups, 14 sit ups, 21 squats Deadlift 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Bicep curls x24 Amanda .45 13-11-9-7-5 reps for time …

Monday 8/7

Warm up +3 x 400m sprint rows 10 rounds for time 30 double unders 30 alternating rope slams For time 800 Meter run 100 KB swings (American) 800 Meter run 200 Single unders

Saturday 8/5

Workout of the Day Warm up + 1 mile run 11 Min. AMRAP 25ft O/H Walking lunges (left) 25ft O/H Walking lunges (right) 5 C2B (every 5ft equal 1 rep) 10 to 1 Factorial KB snatches (R+L=1) Goblet squats KB push press (R+L=1) 40 T2B