12/17/18

2018 CrossFit Eaton Christmas Party! We had a blast! Love and appreciate our CrossFit Family!!

Now it’s time to burn off all that great food and drinks!

WOD: 5 Rounds for time

10 Handstand push-ups

10 Hang power cleans (155lbs/105lbs)

10 Box jump overs (24"/20")

12/14/18

 Tonight’s the night! 6:30pm at the Hawkstone Clubhouse. Bring a dish to share (if you don’t have time though, we always have PLENTY!), bring a white elephant gift for the adults if you’d like to participate, and any special beverages you’d like!  Can’t wait!!!

Tonight’s the night! 6:30pm at the Hawkstone Clubhouse. Bring a dish to share (if you don’t have time though, we always have PLENTY!), bring a white elephant gift for the adults if you’d like to participate, and any special beverages you’d like! Can’t wait!!!

**There will be no 5:15pm open gym tonight- come to the Christmas party instead!

Strength: Every 3:00 for 3 sets

5 Overhead squats

WOD: 3 Rounds for time

10 Overhead squats (135lbs/95lbs)

50 Double unders

Intended Stimulus: The load on the overhead squat should be moved quickly but provided a challenge on rounds 2 and 3. Faster athletes can complete this workout in under 4:00 and potentially under 3:00.

12/13/18

 Start em young!!!

Start em young!!!

WOD: 5 Rounds for time

200ft. Kettlebell farmers carry (53lba/35lbs per hand)

10 Strict knees to elbows

25 Russian swings (53lbs/35lbs)

10 Strict ring dips

Intended Stimulus: This workout will be relatively slow overall with a focus on strict movement for the knees to elbows and ring dips. Do not scale to a kip, modify to a challenging strict variation. The swings will move quickly and the athlete should focus on trying to achieve unbroken sets. The grip fatigue will accumulate throughout the workout, be mindful of this when attempting knees to elbows to avoid a potential slip off the bar.

Gymnastics Skill Training: 5 Rounds NOT for time

1 Wallwalk

0:15 Handstand hold (back to wall or freestanding)

5 Pike Push Ups

12/12/18

 Just hangin around, waiting for our Christmas party this Friday! Don’t forget your white elephant gifts…looking forward to the funny, strange, amazing, awkward, and awesome gems that this year’s exchange will bring forth! We’ll have gifts for the kiddos! Looking forward to getting us all together with no burpees involved! Or maybe there will be?

Just hangin around, waiting for our Christmas party this Friday! Don’t forget your white elephant gifts…looking forward to the funny, strange, amazing, awkward, and awesome gems that this year’s exchange will bring forth! We’ll have gifts for the kiddos! Looking forward to getting us all together with no burpees involved! Or maybe there will be?

Strength: Every 1:30 for 7 sets

Hang squat clean + squat clean + front squat

Partner WOD: 6 Rounds for time

15 Front squats (115lbs/75lbs)

15 Jumping air squats

15/12 calorie row

* Partner 1 sprints through one round then partner 2 sprints through a round for a total of 6 rounds (3 rounds each person).