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.

CROSSFIT LITE

Hawestone CrossFit – CrossFit Lite Weightlifting Back Squat (5 X 3) Metcon Metcon (Time) 100 Back squats 105/75 *every time you drop the bar 5 burpees

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THURSDAY NOVEMBER 23, 2017

Hawestone CrossFit – CrossFit Gymnastics Ring Dips (1RM weighted ring dip) Metcon Metcon (AMRAP – Rounds and Reps) 3 min AMRAP 5 ring dips 10 Burpees 10 wall balls 20/14 1 min rest X 5

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CROSSFIT KIDS

Hawestone CrossFit – Kids Fit Weightlifting Snatch (Practice technique for 20 min) Metcon Metcon (Time) 10,9,8,7,6,5,4,3,2,1 Power Snatch 75/55 Pull ups

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CROSSFIT LITE

Hawestone CrossFit – CrossFit Lite Weightlifting Snatch (Work on technique for 20 min) Metcon Metcon (Time) 10.9.8.7.6.5,4,3,2,1 Power snatch 95/65 Pull ups

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WEDNESDAY NOVEMBER 22, 2017

Hawestone CrossFit – CrossFit Weightlifting Metcon (Time) 21 Push Presses RX +(185/135)/RX (155/105) 21 Front Squats RX +(185/135)/RX (155/105) 21 Hang Power Cleans RX +(185/135)/RX (155/105) Rest 2:00 15 Push Presses RX +(205/145/RX(175/120) 15 Front Squats RX +(205/145/RX(175/120) 15 Hang Power Cleans RX +(205/145/RX(175/120) Rest 2:00 9 Push Presses RX+(225/155)/RX((195/135) 9 Front Squats RX+(225/155)/RX((195/135) 9

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TUESDAY NOVEMBER 21, 2017

Hawestone CrossFit – CrossFit Weightlifting Snatch 7 Sets (Building to a Heavy): Power Snatch + Low Hang Squat Snatch + Overhead Squat THEN Snatch (Heavy Single Snatch 3×1 (Between 85-92%)) Metcon Metcon (Time) HAPPY BIRTHDAY INES!!!! “BOOTY WOD” 100 Back squats 135/95 *every time you drop the bar do 5 Burpees 20 min CAP

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MONDAY MONSTER MASH

Hawestone CrossFit – CrossFit Metcon Metcon (Time) 5 Rounds for time of: 5 Burpees, lateral over bar 5 Clean & Jerks, 155/105 5 min REST Metcon (Time) 1000m row 10 Ring Muscle-ups (scale 3 pull ups, 3 ring dips = 1 muscle up) 10 Front Squats, 225/155 10 Ring Muscle-ups 1000m row 5 min REST

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