“Helen”

Monday, May 6, 2019

Strength/Conditioning

EMOM 8, alt.:
Odd: 15/12 Cal Row

Even: 4 Sandbag Over Shoulder

Rest 2:00

EMOM 8, alt.:

Odd: 12/9 Cal Bike

Even: 5 Devil’s Press

WOD

Helen

3 Rounds

400m Run

21 KBS (55/35)

12 Pull Ups

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Yoga THIS Sunday!

Friday, May 3, 2019

Conditioning EMOM

EMOM 12, alt.
Odd: Row 250/200m

Even: 12 Ring Dips

WOD

2 Rounds

AMRAP 5, Rest 3:00

8 Burpee Box Jump Overs (24/20)

10 Toes to Bar

12 Power Snatch (75/55)

***REMEMBER- Yoga with Shannon starts THIS Sunday at 8:45am at the gym.  Free for members, $10 for guests (we love visitors for yoga!).  If you have a mat, bring it- if not, we have some extras at the gym. Whether you are a zen-yoga master or have never tried it before, come check it out!  Your body will thank you!

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You CAN Do It.

Thursday, May 2, 2019

Strength

Push Press

4-4-4

Push Jerk

3-3-3

WOD

50-40-30-20-10

Double Unders

Sit Ups

*10 Push Jerks after each set (135/95)

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CFHY April Athlete of the Month: Erin MacDonald!

The CrossFit Hyannis Athlete of the Month for April is Greyson MacDonald.  Just kidding- it’s his inspiring mother Erin MacDonald! Erin is coming up on one year of being a member of CrossFit Hyannis- and her daily daily presence and persistence have no doubt had a positive impact on our community.  Erin worked out daily throughout her pregnancy, recognizing that taking care of her own health was important for both the health of her baby and also her own mental and physical health. She always prioritizes moving well and keeping the big picture in mind- never compromising so that she can continue to see progress, gains, and results.  After having a healthy baby boy, Greyson, she was soon back at the gym and getting back to her daily routine, but now with her little guy in tow. Again, Erin committed to coming back the right way- being patient, yet persistent and consistent, in her return. Whether it’s pregnancy, injury, or just taking time off- many people try to rush back to their previous level- but Erin has been extremely smart about understanding how to ease back into it.  That being said, it’s truly amazing her level of strength and fitness so soon after giving birth. The most impressive thing about Erin is her level of commitment and consistency. No doubt it is not easy to bring a newborn to the gym everyday, but Erin has committed to making the gym part of their daily routine- and we’re glad that she has. She somehow manages to get in a workout while still feeding, changing, taking care of, and keeping her baby smiling all at the same time.  Having Erin and Greyson (and later in the day Grey’s dad Matt) at the gym is a great reminder to all of us how important it is to make health and fitness a priority for one’s family. Congrats Erin and keep up the great work!IMG_3029 2

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Go So Hard

Wednesday, May 1, 2019

KB Conditioning

EMOM 12, alt.

Odd: 80m Side Shuffle (10m increments)

Even: 5 KB DL+ 4 KB Hang Cleans + 3 KB Jerks

WOD

AMRAP 10

10 HSPU

20 Alt. DB Snatch (50/35)

Rest 3:00

AMRAP 10

10 Alt. Pistols

10 Burpees Over Rower

10  Cal Row

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SO DAMN STRONG!

Tuesday, April 30, 2019

Strength

EMOM 12, alt.

Odd: Squat Clean- Hang Squat Clean

Even: :40 Row, Bike, or Run

WOD

4 Rounds

20 Box Jumps (24/20)

10 Squat Cleans (135/95)

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Screen Shot 2019-04-29 at 3.56.48 PMInterested in having your teen train at CrossFit Hyannis this summer?  Contact Bridget at bridget@crossfithyannis.com or ask a coach if you have questions!

“Nancy”

Monday, April 29, 2019

Strength

Overhead Squat

3-3-3-3

*12 Alt. DB Reverse Lunges after each set (DBs at sides)

WOD

“Nancy”

5 Rounds

400m Run

15 Overhead Squats (95/65)

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Climbing!

Friday, April 26, 2019

Push/Pull EMOM

EMOM 12, alt:

Odd: 2 Rope Climbs

Even: 10 DB Floor Press

WOD

18-15-12-9-6-3

Front Squats (95/65)

Toes to Bar

*50 Double Unders after each set

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Get Signed Up for Our In House Competition!

Thursday, April 25, 2019

Strength

OTM 8

2 Hang Snatch

WOD

6 Rounds

6 Hang Snatch (95/65)

9 C2B Pull Ups

12 Box Jump Overs (24/20)

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This is for ALL CrossFit Hyannis members!  No partner?  No worries!  Sign up and we will find you a partner.  This is a fun, community day and we hope you can join in on the fun!

See the listed standards below or ask a coach to see what division works best for you (keep in mind there is a Scaled Plus category- so there’s nothing to stress about!).

The CrossFit Hyannis In House Competition is coming- Saturday, May 18th at 9:00am, Same Sex Teams of Two.  There is a sign up at the gym- you may sign up with a partner or sign up solo and we’ll find you one!  Workouts will be released soon, but a general standard list can be found below.

This competition is open to ALL CrossFit Hyannis members, no matter their current ability- it is intended as a fun, community day to come together, throw down and have some fun! Therefore we will have a “Scaled Plus” category- which means if there are any movements in the scaled workout that cannot be done at the recommended scaled weights they may be further scaled based on a coach’s recommendation. Those who are “Scaled Plus” will be ranked below those teams who use the recommended scaled weight for the workout in which they need to further scale.

Standards- this is not necessarily an all-inclusive list, but it should guide you as to what division to sign up for. You and your partner should be in the SAME DIVISION.

Movement RX Scaled Scaled Plus
Clean 135/95 95/65 Appropriate Load/Scaling
Snatch 115/75 85/55 Appropriate Load/Scaling
DB Movements 50/35 35/20 Appropriate Load/Scaling
Wall Balls 20/14 to 10’ 14/10 to 10/9’ Appropriate Load/Scaling
Box Jumps 24/20 20/12 (Step ups ok) Appropriate Load/Scaling
Pull Ups Standard Jumping to 6” above head Appropriate Load/Scaling
Sandbag 100/70 70/45 Appropriate Load/Scaling
Run, Row, Bike, Burpees, etc. Ability to do it! Ability to do it! Appropriate Load/Scaling

All the AMRAPs

Wednesday, April 24, 2019

WOD

AMRAP 8

9 Hang Cleans(135/95)

7 Lateral Barbell Burpees

5 Shoulder to OH (135/95)

Rest 2:00

AMRAP 8

11 Cal Row

10 KBS (70/55)

Rest 2:00

AMRAP 8

11 Double DB Snatch (50/35)

10 DB Push Ups (hand on dbs, chest to floor)

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