Grow or Die

Monday, March 11, 2019

Strength

4 Sets

250m Row*

4 Back Squats (AHAP)

Rest 2:00

*1:00 Cap on Row

WOD

AMRAP 12

8 Thrusters (96/65)

8 Burpee Box Jumps (24/20)

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“19.3”

Friday, March 8, 2019

WOD

“19.3”

200-ft. dumbbell overhead lunge (50/35)
50 dumbbell box step-ups (24/20)
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes

Just Keep Moving

Thursday, March 7, 2019

WOD

EMOM 32

1- 15 KBS

2- 45 Double Unders

3- 15 KB Goblet Squats

4- :40 Row, Run or Bike (Athlete’s Choice)

kfal ocean state dubs

You Gotta Want It

Wednesday, March 6, 2019

Strength

4 Sets

1:00 Assault Bike (GO SO HARD)

5 Back Squats @ 60% (climb each round)

Rest 2:00

WOD

5 Rounds

1:00 Max Thrusters (95/65)
1:00 Max C2B

1:00 Rest

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You Can Do It!

Tuesday, March 5, 2019

Strength/Conditioning

EMOM 12:

Odd: 12/9 Cal Row

Even: 5 Deadlifts (315/205)

WOD

AMRAP 12

2-4-6-8-10-12…

Box Jumps (24/20)

Alt. DB Snatch (50/35)

DB Lunges w/ DB on Chest (50/35)

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Wicked Strong

Monday, March 4, 2019

Strength

OTM 8

Clean + Hang Clean + Jerk

WOD

3 Rounds

21 Lateral Barbell Burpees

15 Clean and Jerks (115/75)

9 Front Squats (115/75)

6 Power Snatch (115/75)

3 Muscle Ups

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CFHY February Athlete of the Month: Barb Fallon!

The CrossFit Hyannis Athlete of the Month for February is Barb Fallon.  Barb is dedicated, focused, and always brings a positive energy to the gym.  She doesn’t let obstacles stand in her way or make excuses- she focuses on what she can do and does it to the very best of her ability. This habit, of doing what you can with what you’ve got, allows Barb to make continual progress and stay healthy and fit even despite minor injuries and setbacks.  Barb is intelligent in how she trains, and takes the time needed to take care of her body- you can regularly seeing her doing additional exercise/PT in order to help keep her the strongest version of herself.

Although she sometimes tries to hide in the back room, it’s impossible to ignore the effort and athleticism she displays.  She shows up, works hard, and never complains.  She doesn’t worry about comparing herself to others, but knows that true victory comes in putting your own best effort forth to maximize your own potential.

Awesome job Barb and keep up the great work!

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Jen Barb Rowing

 

19.2

Friday, March 1, 2019

WOD

“19.2”

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205

Stop at 20 minutes.

Row and Bike

Thursday, February 28, 2019

WOD

With a Partner, switching as desired:
Row 6,000m

And

Bike 200/150 Cals

*You may start with the row or the bike, but once you start you must complete the entire distance before moving on.

Bike group

Up and Down

Wednesday, February 27, 2019

Strength/Conditioning

EMOM 12, alt:
Odd: 6/6 DB Hang Clean and Jerk

Even: 100m Shuttle Run (cones 10m apart)

WOD

30-20-10

Burpees

Plate Ground to Overhead (45/25)

Push Ups

Plate G2OH (45/25)

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Congrats to Minor on his first muscle ups!