CrossFit Hyannis In House Throw Down Workouts!

The CrossFit Hyannis In House Throw Down is Saturday, May 12th!  It’s not too late to sign up- you can sign up solo or with a partner!  (If you sign up solo, we’ll find you a partner).  The last day to sign up is this Friday.

This is a COMMUNITY event- it’s all in good fun and we hope to see you there throwing down and enjoying some time with friends.  Below are the workouts- we will go over full standards the morning of the event.  If you would like to participate but are unable to do any of the movements below don’t worry- see Katie and she will scale it further for you.

The throw down begins at 9:00am, and we will run rolling heats throughout the morning until the winners are crowned.

CFHY In House Throw Down Workouts!

Workout #1

“Hot in Herre”

AMRAP 10 (I go/you go- one person does one full round, then the partner does, etc…)

12/10 Cal Bike

15 Wall Balls (20/14 to 10’) (14/10 to 9’)


Workout #2a

“Over and Over Again”

AMRAP 12, sharing work as desired:

25 Sandbag Over Bar

25 Power Cleans (135/95) (95/65)

25 Sandbag Over Bar

25 Push Jerks (135/95) (95/65)

25 Sandbag Over Bar

25 T2B

Rest 2 minutes:

Workout #2b

“Misfit Complex”

8 minutes for both athletes to establish 1RM Misfit Complex:

Power Clean – Push Jerk – Front Squat – Hang Squat Clean – Jerk


Workout #3

“Ride Wit Me”

Share work as desired:

For Time:

1000m Row

100 Thrusters (95/65) (65/35)

50 Lateral Barbell Burpees


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