Even If You Fall On Your Face,
you’re still moving forward
What is a WOD?
WOD is an abbreviation for Workout Of the Day . The WOD changes in intensity and variety everyday and is always under supervision of one of our coaches. There is one WOD each day that can be adjusted or scaled based on skill level. For example, if the workout includes squats at 135 lbs but you can only do squats at 65 lbs, then you adjust your weight accordingly. If you’re injured, movements will be substituted, and if the number of reps is too many for your current ability, that will be reduced. As you get stronger and more experienced you’ll work your way towards eventually doing the WOD’s as prescribed. Unlike other gyms you do not workout on your own; rather you work out with other members of the gym during a class (WOD) time. During a WOD you will be motivated by the coaches and fellow members.
Hawestone CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch Balance 5@70% 5@75% 5@80% 3@85% 1@90% Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 10 Alt. DB Snatch (50/35) 10 DB Overhead Walking Lunge (Right) 10 DB Overhead Walking Lunge (Left)More
Hawestone CrossFit – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for Time: 25/20 Calories, Rowing 15 Dumbbell Box Step-Ups (24/20, 50/35) Metcon (Time) 3 Rounds for Time: 400m Run 15 Toes-to-Bar 9 Power Snatch (135/95) Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 15 Burpee Pull-ups 15 Thrusters (75/55) 15 Ab-mat sit ups 45More
Hawestone CrossFit – CrossFit Lite View Public Whiteboard Metcon (Time) 4 Rounds for Time: 25/20 Calories Rowing 15 Dumbbell Step Ups (24/20, 35/25) Metcon (Time) 3 Rounds for Time: 400m Run 15 Toes to Bar 9 Power Snatch (95/65) Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 15 Burpee Pull Ups 15 Thrusters (45/35) 30More