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 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) 9More
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 CAPMore
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 RESTMore