18.1

Friday, February 23, 2018

WOD
“18.1”

AMRAP 20

8 Toes to Bar

10 Dumbbell Hang Clean and Jerks (50/35)

14/12 Calorie Row

 

Woo!  We will run the workout in two heats- it’s not too late to register for the Open on the Games site.

Whether you are officially doing the Open or not we will be doing the workout in two heats all day on Friday.  If you can’t make it to a class on Friday you can do it during open gym Saturday or Sunday, or let us know and we can have you do it on Monday if necessary (scores are due by 8:00pm).

Let’s do this!

Settle in.

Thursday, February 22, 2018

WOD

EMOM 32:

1- 15/12 Cal Row

2- 35 Double Unders

3- 10/8 Cal Bike

4- 6 TnG Power Snatch (50%-60% of 1RM)

Carrie DL

Get registered for the Open!

Wednesday, February 21, 2018

Strength

Push Press

3-3-3

Push Jerk

4-4-4

WOD

AMRAP 14

10 Handstand Push Ups

15 Box Jumps (24/20)

5 Clean and Jerks (185/135)

It’s not too late to register for the Open at https://games.crossfit.com/open.

No matter what your skill level- it’s a lot of fun and a great way to be part of the community, both at CFHY and the global CrossFit community.  Put your affiliate as CrossFit Hyannis and your team as CrossFit Hyannis.  We will be doing the workouts in two heats every Friday for the next five weeks- you don’t need to be officially registered to do the workout, it just adds a little more fun!

CF Games 2018

Confidence wins.

Tuesday, February 20, 2018

Strength

OTM 8

Snatch + Hang Snatch

WOD

5 Rounds

24 Wall Balls (20/14 to 10’)

12 Toes to Bar

6 Squat Snatch (135/95)

Corey KBS

Curls for the Girls

Monday, February 19, 2018

Strength

Front Squat

3-3-3

Back Squat

2-2-2

WOD

“14.5/16.5″

21-18-15-12-9-6-3

Thrusters (95/65)

Bar Facing Burpees

Jim Curl

Talent is never enough.

Friday, February 16, 2018

Skill

Goat Work
EMOM 12:

Choose two movements that you would like to work on.

-Odd minutes: Movement 1

-Even minutes: Movement 2

*Reps dependent on movement
*Goal is quality not quantity

WOD

3 Rounds

25 Push Ups

50 Air Squats

100 Double Unders

CFHYCalendarMarch

Best Day Ever!

Thursday, February 15, 2018

Strength/Conditioning

EMOM 12:

Odd: 15 DB Deadlift (50/35)

Even: 12/9 Cal Bike

WOD

5 Rounds

7 Deadlifts (225/155)

14 Wall Balls (20/14 to 10′)

21 KBS (55/35)

CFHY WB

Valentine’s Day Massacre

Wednesday, February 14, 2018

Strength

Every :90 for 9 Minutes

Clean- Hang Clean- Jerk

WOD

“Valentine’s Day Massacre”

With a partner:

100/70 Cal Bike

Then:

14 Rounds, Alternate each round with partner:

3 Clean and Jerks (155/105)

6 Lateral Barbell Burpees

Then:

100/70 Cal Row

*Share bike and row as desired.  I go/you go format for the 14 rounds.

bridget katie wod

All the squats.

Tuesday, February 13, 2018

Strength

Overhead Squats

4-4-4

Front Squat

3-3-3

Back Squat

2-2-2

WOD

5 Rounds

15 Shoulder to Overhead (125/85)

45 Double Unders

Rest 1 Minute

gina squat

Be 1% Better Today (and Every Day)

Monday, February 12, 2018

Strength

OTM 8

3 Hang Cleans

WOD

3 Rounds

10 C2B Pull Ups

10 Hang Cleans (115/75)

Rest 2 Minutes

3 Rounds

10 T2B

10 Front Rack Lunges (115/75)

Rest 2 Minutes

65 Bar Facing Burpees

Pursue BetterEvery Day