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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.

TUESDAY OCTOBER 23, 2018

Hawestone CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Build to a Heavy Set of 12) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 2,4,6,8,10….. Deadlifts 225/155 Weighted step ups 24/20, 50/35 4 min REST Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 2,4,6,8…. KBS 50/35 Box jumps 24/20

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MONSTER MASH

Hawestone CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For time as a 2-person team: 100 Clean & Jerks, 135/95 (SC – 115/80, 95/65) 100 Bar Muscle-ups (SC- burpee pull ups) 200 Wall Ball Shots, 20/14 100 Handstand Push-ups 100 Snatches, 135/95 45 min CAP

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KIDS FIT

Hawestone CrossFit – Kids Fit View Public Whiteboard Metcon Metcon (Time) For time as a 2-person team: 100 Clean & Jerks, 100 Burpee Pull ups 200 Wall Ball Shots 100 Push-ups 100 Snatches 45 min CAP

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CROSSFIT LITE

Hawestone CrossFit – CrossFit Lite View Public Whiteboard Metcon Metcon (Time) For time as a 2-person team: 100 Clean & Jerks, 95/65 100 Burpee Pull ups 200 Wall Ball Shots, 20/14 100 Push-ups 100 Snatches, 95/65 45 min CAP

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SATURDAY OCTOBER 20, 2018

Hawestone CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) PARTNER WOD 50-40-30-20-10: Calorie Row Burpee Box Jump (24/20) Directly Into… 50-40-30-20-10: Toes to Bar Power Snatches Round 1 Barbell: 75/55 Round 2 Barbell: 95/65 Round 3 Barbell: 115/80 Round 4 Barbell: 135/95 Round 5 Barbell: 155/105 45 min CAP

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FRIDAY OCTOBER 19, 2018

Hawestone CrossFit – CrossFit View Public Whiteboard Weightlifting Squat Clean Minutes 1-2-3: 3 Squat Cleans (68-72-74) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (78-81-84) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (88-90-92) Minute 12: Rest Not for Time: 3 Singles (92-94-96) Metcon Metcon (Time) 100ft. HS walk (SC- 5 Wall walks) 9 Squat

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CROSSFIT LITE

Hawestone CrossFit – CrossFit Lite View Public Whiteboard Weightlifting Squat Clean Minutes 1-2-3: 3 Squat Cleans (68-72-74) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (78-81-84) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (88-90-92) Minute 12: Rest Not for Time: 3 Singles (92-94-96) Metcon Metcon (Time) 5 Wall walks 9 Squat cleans 115/80 4

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