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 View Public Whiteboard Weightlifting Back Squat On the 0: 10 Reps @ 70% On the 3: 8 Reps @ 75% On the 6: 6 Reps @ 80% On the 9: 4 Reps @ 85% On the 12: 2 Reps @ 90% Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAPMore
Hawestone CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch Balance 5 Reps @ 40% 4 Reps @ 50% 3 Reps @ 60% 2 Reps @ 70% 1 Rep @ 80% Percentages Based Off Your 1RM Snatch Snatch On the Minute x 11: 1 Squat Snatch Minute 1 @ 70%, Minute 2 @ 75%, Minute 3More
Hawestone CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 2 For Time 120 Power Snatches (75/55) 120 Box Jump Overs 24/20 12 Rope Climbs 90 Power Snatches (95/65) 90 Box Jump Overs 9 Rope Climbs 60 Power Snatches (115/80) 60 Box Jump Overs 6 Rope Climbs 30 Power Snatches (135/95) 30 BoxMore