New Week, New Month, LFG.

Monday, December 2, 2019

Strength

Every :90 for 7 Sets 

2 Power Cleans + 2 Front Squats

WOD

AMRAP 7

9 Power Cleans (155/105)

300m Row

Rest 3:00

AMRAP 7

10 Front Squats (155/105)

20/15 Cal Bike

Rest 3:00

AMRAP 7

10 Hand Release Push Ups

5 Strict Pull Up

IMG_0440

“The Degobbler”

Friday, November 29, 2019

Open gym today from 10:00am- 1:00pm in lieu of regular classes.

WOD

“The Degobbler”

15 Rounds

3 Clean and Jerks (175/115)

6 Lateral Barbell Burpees

9 Wall Balls (20/14 to 10′)

IMG_0318

Happy Thanksgiving!

Thursday, November 28, 2019

*There will be one class today at 9:00am- enjoy the holiday!
CFHY Thanksgiving WOD

With a partner complete the following.  Only one person may work at a time.  You may go in any order, but once you begin a movement you must complete all reps.

 

100 KBS (55/35)

100 Back Squats (95/65)

100 Shoulder to Overhead (95/65)

100 Burpee Box Jumps (20)

100 Partner MB Situps

100 Calorie Assault Bike

Happy Thanksgiving to our entire CrossFit Hyannis family!  We are so incredibly lucky to have such wonderful members and couldn’t be more grateful to have such an inspiring community.  Thank you and have a wonderful Thanksgiving!

On Friday (tomorrow) we will have open gym 10:00am-1:00pm in lieu of regular classes and a workout will be posted.

Turkey Lift

Hold On. Seriously.

Wednesday, November 27, 2019

Press

8-8-8

Push Press

4-4-4

Push Jerk

2-2-2

WOD

30 Front Squats (185/130)

15 Shoulder to Overhead

*Every time you break up a movement do 10 Lateral Barbell Burpees

Then:

10 Squat Clean and Jerks 

(No penalty for dropping clean and jerk)

IMG_0131

We will have one workout on Thanksgiving morning (Thursday) at 9:00am!  It will be a partner workout, but no worries we can find you a partner if you don’t have one!  Come get a good workout in before enjoying your feast with family and friends!

On the Friday after Thanksgiving we will have open gym 10:00am-1:00pm in lieu of regular classes and a workout will be posted.

 

Bros.

Tuesday, November 26, 2019

Strength

Front Squat

3-3-3

Back Squat

5-5-5

WOD

50-40-30-20-10

Walking Lunges

Sit Ups

Double Unders

IMG_0392

We will have one workout on Thanksgiving morning (Thursday) at 9:00am!  It will be a partner workout, but no worries we can find you a partner if you don’t have one!  Come get a good workout in before enjoying your feast with family and friends!

On the Friday after Thanksgiving we will have open gym 10:00am-1:00pm in lieu of regular classes and a workout will be posted.

“Shep”

Monday, November 25, 2019

WOD

“Shep”

1600-800-400-200m Run

20-15-10-5 HSPU

40-30-20-10 Pull Ups

60-45-30-15 Air Squats

4-3-2-1 Rope Climbs

*Scale for Run:

2000/1000/500/250m Row

OR

100/80, 65/50, 30/25, 15/12 Cal Bike

Michael T. Sheppard a graduate of Sandwich High School and Marine lost his courageous battle with brain cancer on November 27, 2009 leaving behind two wonderful boys.

IMG_0854
We will have one workout on Thanksgiving morning (Thursday) at 9:00am!  It will be a partner workout, but no worries we can find you a partner if you don’t have one!  Come get a good workout in before enjoying your feast with family and friends!

On the Friday after Thanksgiving we will have open gym 10:00am-1:00pm in lieu of regular classes and a workout will be posted.

AMRAP Trio

Friday, November 22, 2019

WOD

AMRAP 8

10 HSPU*

10 Wall Balls (20/14 to 10′)

10 KBS (70/55)

Rest 2 minutes

AMRAP 8

10 Pull ups

10 Push ups

10 Air squats

Rest 2 minutes

AMRAP 8

10 Power Cleans (135/95)

10 Front Squats

10 S2OH

*Scale for 10 HSPU is 3 Wall Climbs

THANKSGIVING IS NEXT THURSDAY!!!!  In lieu of regular classes we will have one workout at 9:00am.  It is a partner workout and it’s the perfect way to start off you Thanksgiving Day- hope to see you there!  On the Friday after Thanksgiving we will have open gym 10:00am-1:00pm in lieu of regular classes and a workout will be posted.

IMG_4671

Grateful

Thursday, November 21, 2019

Strength/Skill

Every 2:00 for 12 minutes

2 Rounds

2 Snatch + 7 T2B

WOD

21-15-9

Burpees 

Power Snatch (95/65)

Directly into:

9-15-21

Burpees

Overhead Squats (95/65)

*REMINDER that Friday is the last day to pre-order a sweatshirt!  Choose zip up or no zip, $50!

IMG_0469IMG_0470

THANKSGIVING IS NEXT THURSDAY!!!!  In lieu of regular classes we will have one workout at 9:00am.  It is a partner workout and it’s the perfect way to start off you Thanksgiving Day- hope to see you there!

Turkey Lift

 

Wicked Strong

Wednesday, November 20, 2019

Strength

OTM 8

Clean + Hang Clean + Jerk

WOD

With a partner,

AMRAP 20

Partner A: 500m Row

Partner B:

DB DT

12 DL (50/35)

9 Hang Cleans

6 PJ

*Pick up where your partner left off on DT. Score is rounds and reps of DT.

IMG_9502

Thrusters and Dubs

Tuesday, November 19, 2019

Strength

Front Squat

3-3-3

Back Squat

5-5-5

WOD

25-20-15-10-5 Thrusters (95/65)

100-80-60-40-20 Double Unders

IMG_4642