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 Lite View Public Whiteboard Weightlifting Back Rack Lunge (4 X 8 increasing) Metcon ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 SquatsMore
Hawestone CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Amrap 12 minutes of: 1 Round of “Mary” 1 Round of “DT” 5 min REST“MARY” 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups “DT” 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb) MetconMore
Hawestone CrossFit – CrossFit View Public Whiteboard Weightlifting Squat Clean 10 min EMOM 2 Squat cleans @ 75% Metcon Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutesMore
Hawestone CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press 9-7-5-3 Bench press @75% *after each set do 100′ sandbag carry 150/100 lbs Metcon Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 12 KB Thrusters (single arm,6 per arm) 50/35 12 cal Row 12 KB swings 50/35 12 cal BikeMore
Hawestone CrossFit – CrossFit Lite View Public Whiteboard Gymnastics Rope Climb (Practice rope climbs 15-20 min ) Metcon Metcon (Time) 3 Rounds: 100 Single skips ( 2 min AMRAP Double unders) 5 Wall walks 2 Rope Climbs (15′) 10 Power Snatches 95/65More