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.

WEDNESDAY FEBRUARY 21, 2018

Hawestone CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (1×7 @ 70% 1×5 @ 75% 3×3 @ 80%) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Wall ball 20/14 to a 10’target everyone Thruster 115/75 Bar facing burpee

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CROSSFIT LITE

Hawestone CrossFit – CrossFit Lite View Public Whiteboard Weightlifting Back Squat (1×7 @ 70% 1×5 @ 75% 3×3 @ 80%) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Wall balls 20/14 Thrusters 75/55 Bar facing burpees

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TUESDAY FEBRUARY 20, 2018

Hawestone CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press ( Push Press 4×6 @ 70%) Weightlifting Deadlift (3×15 @ 55%) Deadlift (3×15 @ 55%) Metcon Metcon (Time) 5-4-3-2-1 Deadlifts 315/225 Muscle ups

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MONDAY FEBRUARY 19, 2018

Hawestone CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FAMILY DAY WOD TEAMS OF 3: 40 min CAP 300 Double unders 120 Chest to bar pull ups 10 Rope climbs 60 clean and jerks 115/80 20 Strict handstand push ups 50 Clean and jerks 135/95 10 Rope climbs 40 Clean and jerks 155/105 20

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PARTNER WOD

Hawestone CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 100 Thrusters 95/65 80 Burpee box jump overs 24/20 60 Pistols 40 Bar muscle ups 2000m row REST 5 MIN Metcon (Time) 100 GHD sit ups 50 Power cleans 155/105 100 Toes to bar 50 OHS 155/105

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FRIDAY JANUARY 16, 2018

Hawestone CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk Clean and Jerk 2×2 @ 70% 2×2 @ 75% 2×1 @ 80% then On the Minute x 8 – 1 Rep @ 85% Metcon Metcon (Time) 3 Rope climbs 15 Deadlifts 225/155 30 Handstand push ups x4 20 min CAP

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CROSSFIT LITE

Hawestone CrossFit – CrossFit Lite View Public Whiteboard Weightlifting Clean and Jerk (Build to a Heavy Single) Metcon (Time) 1 Rope climb 10 Deadlifs 185/135 20 Toes to bar x 4 22 min CAP

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