Warm-up 6 MIN EMOM ODDS:  50 DOUBLE UNDERS EVEN:  5 SCAP PULLS + 10 BOX JUMPS Metcon Metcon (Time) 3 Rounds for time of: 5 Ring Muscle-ups (SC-Burpee chest to bar pull ups) 10 Squat Cleans, 135/95 20 Box Jumps, 24″/20″ 5 min rest Metcon (Time) 3 Rounds for time of: 21 Wall Ball Shots, […]

Warm-up 6 MIN EMOM ODDS: 14/12 CAL ROW EVEN: 10 PUSH UPS + 10 WALL BALLS Weightlifting Thruster WITH A PARTNER BUILD TO A 1RM THRUSTER FROM THE GROUND *ONE PARTNER WORKING AT A TIME *WEIGHT CAN ONLY INCREASE *10 MIN CAP Metcon Metcon (Time) PARTNER WOD 8 ROUNDS FOR TIME 15 TOES TO BAR […]

Warm-up 3 SETS 200M RUN 10 BARBELL GOOD MORNINGS 10 BARBELL MUSCLE CLEANS 10 BARBELL BENT OVER ROWS 10 BARBELL FRONT RACK STEP UPS Weightlifting Hang Power Clean (5X3 HANG POWER CLEANS) START AT 60% OF 1 RM AND INCREASE Metcon Metcon (Time) FOR TIME 30 HANG POWER CLEANS 115/75 25 BURPEE BOX JUMPS OVERS […]

Warm-up 3 SETS 50 DOUBLE UNDERS 10 ALTERNATING SINGLE LEG STEP UPS 30 SEC HOLD AT THE BOTTOM OF A SQUAT Gymnastics Pistols 5 SETS 10 UNBROKEN PISTOLS PER LEG WITHOUT OTHER LEG TOUCHING THE FLOOR *DO WEIGHTED IF POSSIBLE Metcon Metcon (2 Rounds for reps) 60 CAL ROW THEN 8 MIN AMRAP 50 DOUBLE […]

Warm-up 5 MIN AMRAP 5 BURPEES 5/5 DB RDL 5/5 DB HANG CLEAN 5/5 DB SNATCH Weightlifting Sumo Deadlift EVERY 2 MIN FOR 10 MIN 3 SUMO DEADLIFTS (HEAVY) Metcon Metcon (Time) 4 ROUNDS FOR TIME 800M RUN 30 PULL UPS 20 DB CLEANS 2X50/35 30 MIN CAP

Hawestone CrossFit – HUSTLE @ HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 2 MIN EASY JOG 10 PUSH UP TO DOWN DOG 15 AIR SQUATS 20 SIT UPS Weightlifting Back Squat E2MOM SET 1 AND 2 – 2 X 4@75% SET 3 AND 4 – 2 X 3 @85% SET 5 AND […]

Hawestone CrossFit – HUSTLE @ HOME View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 5 BURPEE BOX JUMPS 25′ BEAR CRAWL 3 INCHWORMS 10 DEAD BUG Weightlifting Snatch E3MOM 1- 5 @62% 2- 3 @72% 3 – 1 @82% 2 MIN REST E90SECOM X 3 1 – 5@67% 2 – 3@77% 3 – 1@87% […]

Hawestone CrossFit – Kids Fit View Public Whiteboard Warm-up Warm-up (No Measure) 6 MIN EMOM MIN 1 – SKIP OR JUMPING JACKS MIN 2 – 5 BURPEES + 10 BOX JUMPS MIN 3 – 10 SIT UPS + 10 SUPERMANS Metcon Metcon (AMRAP – Reps) 20 MIN EMOM 1- MAX BURPEES 2 -MAX LUNGES 3 […]