Double Down on Your Efforts

Friday, September 21, 2018

Strength

Deadlift

4-4-4-4

*5 Dips after each set

WOD

10 to 1

T2B

Thrusters (115/75)

Rest 3 Minutes

1 to 10

Push Ups

Deadlifts (115/75)

Barbells

Let’s GOOOOOOO

Thursday, September 20, 2018

Partner Metcon

With a partner, I Go/You Go Rounds

AMRAP 8

20 Plate Hops (to 10lb plate with both feet)

10 KBS (55/35)

7 Jump Squats

WOD

AMRAP 12

18 Ground to OH with Plate (45/25)

32  Double Unders

18 Wall Balls (20/14 to 10′)

32 Double Unders

Post WOD Conditioning

Assault Bike

6 Sets

:30 on/1:00 off

paulo dubs

So STRONG!

Wednesday, September 19, 2018

Strength

OTM 8

Clean – Hang Clean- Jerk

WOD

21 Clean and Jerks (115/75)

21 Lateral Barbell Burpees

21 Pull ups

400m Run

15 Clean and Jerks (135/95)

15 Lateral Barbell Burpees

15 Pull ups

400m Run

9 Clean and Jerks (165/115)

9 Lateral Barbell Burpees

9 Pull Ups

400m Run

linds oh

PBED Challenge Fall 2018

We are starting a Five Week Nutrition/Fitness/Mindset Challenge on MONDAY for those interested.   You will choose personal fitness, nutrition, mindset/lifestyle goals to work on over the course of the five weeks.  Each week there will be nutrition, fitness, and mindset mini challenges along with a weekly fitness bonus.  You will be awarded points based on those challenges and at the end the person with the most points wins.

Cost is $20.  At the end the person with the most points will take 50% of the overall pot (so the more people who do it the more money you could potentially win).  *Tiebreaker #1 is most log-ins to CrossFit Hyannis via Wodify over the five weeks.  Tiebreaker #2 will be 100 burpees for time- winner take all.

The pre-Challenge/Week 1 task is to fill out the Goal Setting Sheet- copies can be found at the gym or downloaded here: PBED Challenge Goal Setting Sheet Fall 2018

The Challenge Scorecard can be found at the gym or downloaded here: PBED Challenge Score Sheet

Get signed up at the gym and see Katie or Bridget with any questions.

Five Week Nutrition, Fitness, Mindset/Lifestyle Challenge!

Tuesday, September 18, 2018

Strength/Conditioning

EMOM 12, alt:

Odd: 10 Alt. DBL KB Thruster (Keep one KB in front rack while other presses out)

Even: 15/12 Cal Row, OR 12/9 Cal Bike, OR 200m Run

WOD

30-25-20-15-10-5

Alt. DB Snatch (50/35)

Alt. Lunges

Sit Ups

PBED Challenge Fall 2018

 

Fall is here and it’s time to recommit to you- your health, nutrition, fitness, and living your best life.

We will be doing a five week challenge at CrossFit Hyannis to encourage you to establish goals, help you to create and execute positive habits daily to help you attain those goals, forge a growth mindset, and embrace the “1% Better Every Day” Mentality to help you work toward fulfilling your potential and living the life you desire.

Here’s the quick version- you’re going to choose personal fitness, nutrition, mindset/lifestyle goals to work on over the course of the five weeks.  Each week there will be mini challenges in the three following categories: nutrition, fitness, and mindset.  You will be awarded points based on those challenges and at the end the person with the most points wins.

People’s personal goals will vary.  Possible examples of nutrition goals include losing a certain amount of weight, gaining muscle, or drinking more water.  Fitness goals include things like getting a bar muscle up, linking double unders, squatting 5 pounds more, or setting a PR on a specific workout.  Mindset/lifestyle goals could be getting 8 hours of sleep, limiting your time on social media, eating dinner 5x a week with your family, or creating and using a personal mantra.  The possibilities are endless and depend on what you hope to achieve in the next five weeks.

There’s no limit to what your goal can be, and we’re going to support each other as we work EVERY DAY to get a little better and closer to what we’re aiming for.  We all have different goals and together we can hold each other accountable and help each other reach them.

Each week there will be mini challenges to help you reach your goal and accumulate points for the challenge.  You’ll be asked to learn, act, reflect, and support others.  The challenges will be posted at the gym and in a Facebook group.  All scores will be self-reported (honesty is assumed/expected).

Cost is $20.  At the end the person with the most points will take 50% of the overall pot (so the more people who do it the more money you could potentially win).  *Tiebreaker #1 is most log-ins to CrossFit Hyannis via Wodify over the five weeks.  Tiebreaker #2 will be 100 burpees for time- winner take all.

The pre-Challenge/Week 1 task is to fill out the Goal Setting Sheet- copies can be found at the gym  or downloaded here:

PBED Challenge Goal Setting Sheet Fall 2018

 

Go Hard

Monday, September 17, 2018

Strength

Front Squat

6-6-6-6

*8 each side single arm KB high pull after each set

WOD

With a partner, share work as desired:

AMRAP 25

25 Calorie Row/Bike*

25 Thrusters (95/65)

25 Lateral Barbell Burpees

*Alternate between row/bike each round

Rick burpee

RAWWRRRR

Friday, September 14, 2018

Strength

Bear Complex (Clean- Front Squat- S2OH- Back Squat- S2OH)

Every :90 for 7 Sets

WOD

5 Rounds

200m Run

6 Cleans (155/105)

5 Front Squats (155/105)

4 Jerks (155/105)

Post WOD Conditioning

Assault Bike

5 Sets

:30 on/1:00 off

 

Julie BS

You’ve Got This

Thursday, September 13, 2018

Strength

Back Squat

4-4-4-4 (42×0 tempo)

After each set:

3×8 Alternating DB Press with opposite arm in Support overhead

WOD

3 Rounds

60 Double Unders

30 KBS (55/35)

15 Burpees

4 Muscle Ups

Donna and Dina

I Just Got Better

Wednesday, September 12, 2018

Strength

EMOM 12, alt:

Odd: 4 Jerks

Even: 16 Alt. Jumping Lunges

WOD

AMRAP 14

30 Wall Balls (20/14 to 10′)

20 Box Jump Overs (24/20)

10 Power Snatch (115/75)

I just got better kbs

9/11 Memorial WOD

Tuesday, September 11, 2018

9-11-01-logo-300x2851

WOD

2001m Row

THEN:

For each of the following 9 movements complete 11 reps:

Box Jumps (36/30)

Thrusters (125/85)

Burpee Chest to Bar Pull Ups

Cleans (175/120)

Hand Stand Push Ups

KB Swings (70/55)

Toes to Bar

Deadlifts (175/120)

Push Jerk (125/85)

THEN:

2001m Row

Time Cap: 35 Minutes

Bring a Friend Day!

TODAY IS BRING A FRIEND DAY- ALL DAY!  Class is free for friends- come show them what CrossFit Hyannis is all about!

Monday, September 10, 2018

Conditioning

With a  partner,

AMRAP 8

Max Cals on Bike

WOD

3 Rounds

400m Run

45 Air Squats

15 Burpees

tina on bike