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.

PARTNER WOD SATURDAY

Hawestone CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 100 Deadlifts 225/155 50 Burpee Bar muscle ups 100 GHD sit ups (v-sit ups) 50 Rope climbs *one person is always running 400m 45 min CAP

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FRIDAY MAY 25, 2018

Hawestone CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Power Clean (Heavy Set of 2) Metcon Metcon (Time) 20 DB Hang clean and jerks 50/35 20 DB box step overs 50/35 x 5

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CROSSFIT LITE

Hawestone CrossFit – CrossFit Lite View Public Whiteboard Weightlifting Hang Power Clean (Build to a heavy set of 2) Metcon Metcon (Time) 20 DB hang clean and jerks 35/25 20 DB Box step overs 24/20 – 35/25 x 4 20 min CAP

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THURSDAY MAY 24, 2018

Hawestone CrossFit – CrossFit View Public Whiteboard Gymnastics Run/HS walk 10 min EMOM ODDS: 200m Run EVEN: 50 feet HS walk (3 wall walks) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Bench Press 185/135 Weighted strict pull up 45/25 25 min CAP

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WEDNESDAY MAY 23, 2018

Hawestone CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (4 x 4 @78% 4 x 4 @ 82%) Metcon Metcon (AMRAP – Reps) Complete as many reps as possible in 3 minutes of: 20-calorie Row 30 Wall-ball Shots, 20/14lb. 20 Toes-to-bars 30 Box jumps, 24/20 20 Sumo deadlift high pulls, 70/50lb. kettlebell 30 Burpees

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KIDS FIT

Hawestone CrossFit – Kids Fit View Public Whiteboard Weightlifting Back Squat (8 sets of 4 increasing) Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 20-calorie Row 30 Wall-ball shots, 20/14lb 20 Toes-to-bars 30 Box jumps, 24/20 20 Sumo deadlift high pulls, 50/35lb. kettlebell 30 Burpees 20 Shoulder-to-overheads, 95/65 lb.

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CROSSFIT LITE

Hawestone CrossFit – CrossFit Lite View Public Whiteboard Weightlifting Back Squat (8 sets of 4 increasing) Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 20-calorie Row 30 Wall-ball shots, 20/14lb 20 Toes-to-bars 30 Box jumps, 24/20 20 Sumo deadlift high pulls, 70/50lb. kettlebell 30 Burpees 20 Shoulder-to-overheads, 115/75 lb.

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