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 Snatch (Work on snatch technique) Metcon Metcon (Time) 400m Run 20 Deadlifts 185/135 x 4

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THURSDAY SEPTEMBER 20, 2017

Hawestone CrossFit – CrossFit Gymnastics WEIGHTED PULL UP (1 RM , then 5 x3 @75%) weighted pull up Metcon Metcon (Time) 10 Box jumps 42/36 10 Bar muscle ups (scale 20 Chest to bar pull ups) 20 KB Snatches 50/35 20 Pistols (alternating) 30 Toes to bar 30 Overhead squats 75/55 40 GHD sit ups

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WEDNESDAY SEPTEMBER 20, 2017

Hawestone CrossFit – CrossFit Weightlifting Clean and Jerk (1RM) Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 9 Squat cleans 165/115 11 Deficit HSPU 45/35

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CROSSFIT LITE

Hawestone CrossFit – CrossFit Lite Weightlifting Clean and Jerk (1RM) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 9 Front squats 95/65 11 hand release push ups

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CROSSFIT KIDS

Hawestone CrossFit – Kids Fit Weightlifting Clean and Jerk (build to a heavy clean and jerk) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 9 Front squats 11 Push ups

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TUESDAY SEPTEMBER 19, 2017

Hawestone CrossFit – CrossFit Weightlifting Power Snatch ((70%/2)3 EMOM) Snatch Pull ((90%/2)3 EMOM) Back Squat ((75%/2)4 EMOM) Metcon Metcon (Time) 3 Legless rope climbs 15 OH squats 135/95 2 Legless rope climbs 12 OHS 135/95 1 Legless Rope climb 9 OHS 135/95 15 min CAP

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CrossFit Lite

Hawestone CrossFit – CrossFit Lite Metcon Metcon (AMRAP – Rounds and Reps) 40 min AMRAP 1 Mile run 2k Row 30 Burpees

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