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.

THURSDAY AUGUST 17, 2017

Hawestone CrossFit – CrossFit Gymnastics Muscle-ups (10 min EMOM – 1 Strict ring muscle up) scale false grip pull ups, or practice muscle up progressions Metcon Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups

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WEDNESDAY AUGUST 16, 2017

Hawestone CrossFit – CrossFit Weightlifting Power Clean ((70%/5)5 every 90 sec) Weightlifting Push Jerk ((70%/5)5 every 90 sec) Weightlifting Push Press ((70%/5)5 every 90 sec) Metcon Metcon (Time) 5 rounds for time 10 Deadlifts 225/155 20 Wall balls 20/14 30 Double unders 15 min CAP

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CROSSFIT LITE

Hawestone CrossFit – CrossFit Lite Weightlifting Squat Clean Thruster (2 x 4 (increasing)) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

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CROSSFIT KIDS

Hawestone CrossFit – Kids Fit Weightlifting Front Squat (3 x 5) Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 15 Box jumps 20/16 15 Toes to bar 15 Deadlifts 95/65

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TUESDAY AUGUST 15, 2017

Hawestone CrossFit – CrossFit Weightlifting Snatch (70%/2 75%/2 80%/2 85%/2 90%/1 95%/1 ) EMOM until 85% then every 90 sec Weightlifting Snatch Pull ((110%/2)4 EMOM) Weightlifting Back Squat ((85%/5)5 15 min ) Metcon Metcon (Time) 7 Rounds 7 Clean and Jerks (135/95) 7 Burpee Chest to Bar

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CROSSFIT LITE

Hawestone CrossFit – CrossFit Lite Weightlifting Power Snatch (Work on snatch technique for 20 min ) Metcon Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here

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CROSSFIT KIDS

Hawestone CrossFit – Kids Fit Gymnastics HANDSTAND HOLDS work on handstands Metcon Metcon (Time) 200m Run 5 Wall walks 400m Run 50 air squats 400 m Run 50 Sit ups 200m RUn 5 Wall walks

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