Winter Schmalls

Friday, December 13, 2019

WOD

“Winter Schmalls”

1000m Row

2 Rounds

50 Burpees

40 Pull Ups

30 Pistols

20 KBS (55/35)

10 HSPU

Then, row 1000 meters

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Let’s Roll

Thursday, December 12, 2019

Strength

Deadlift

4-4-4-4-4

*8/8 DB Strict Press into Push Press after each set

WOD

12-10-8-6-4-2

Deadlift (275/185)

Ring Dips

Post WOD

4 Rounds

:45 Bike/:15 Rest

:60 Max Heavy RKBS

*:60 Rest between rounds

 

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Strong, Fast, Fit.

Wednesday, December 11, 2019

Strength

Back Squat 

3×6 @ 75%

3×3@ 85%

WOD

25 Burpees

25 Double Unders

50 Sit Ups

50 Double Unders

75 Walking Lunges

75  Double Unders

100 Squats

75 Double Unders

75 Walking Lunges

50 Double Unders

50 Sit Ups

25 Double Unders

25 Burpees

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Go Again.

Tuesday, December 10, 2019

Strength

EMOM 12,

Minutes 1-4: 3 Power Cleans @ 70%

Minutes 5-8: 2 Power Cleans @ 75-85%

Minutes 9-12: 1 Power Clean @ 85%+

WOD

2 Rounds

21-15-9

Power Clean (95/65)

Push Ups

Shoulder to Overhead

Rest 3:00

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Join us on Saturday, December 28th at 6:00pm at CrossFit Hyannis to celebrate the holidays and our 8 year anniversary!  If you can, bring a side to share.  There will be a regift Yankee Swap.  Guests welcome.  Hope to see everyone there!

Stay in the Fight

Monday, December 9, 2019

Strength

Push Jerks

6-4-2

6-4-2

6-4-2

*Shoot to increase load with each wave.

WOD

3 Rounds

20 Wall Balls (20/14 to 10′)

10 T2B

Rest 2:00

3 Rounds

20 DB Goblet Squats (50/35)

10 Box Jumps (24/20)

Rest 2:00

3 Rounds

20 Alt. DB Snatch (50/35)

10 Lateral Box Jumps (24/20)
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Embrace Your Strength, Win the Mental Battle.

Friday, December 6, 2019

Strength

OTM 8

Snatch + Hang Snatch

WOD

20 Each Side OH Walking Lunges (50/35)

40 Wall Balls (20/14 to 10′)

30 Burpee Box Jumps (24/20)

20 Single Arm Hang Clean and Jerks (switch arms every 5) (50/35)

10 Bar Muscle Ups

20 Single Arm Hang Clean and Jerks (switch arms every 5)

30 Burpee Box Jumps

40 Wall Balls

20 Each Side OH Walking Lunges (50/35)

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Strong.

Thursday, December 5, 2019

Strength

Back Squat 

3×6 @ 70%

3×3@ 80%

WOD

3 Rounds

20 KB Goblet Squat (55/35)

10 Deadlift (185/135)

10 T2B

Rest 2:00,

Then:

3 Rounds

25 KBS

5 Power Cleans (185/135)

10 HSPU

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Go Hard.

Wednesday, December 4, 2019

Partner WOD

With a partner,

50 Burpee Pull Ups (switch every 5 reps)
20 Rounds, alternating with partner each round

25 Double Unders

7 Thrusters (95/65)

Then:

50 Burpee Pull Ups (switch every 5 reps)

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Don’t Mess With Me

Tuesday, December 3, 2019

Skill/Conditioning EMOM

EMOM 12, alt.:

Odd: 6 T2B + 8 Box Jump Overs
Even: 8 Alt. DB Snatch + 20 Alt. Jumping Lunges

WOD

AMRAP 12

30 Sit Ups

20 Alt. Pistols

15 Push Jerks (135/95)

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CFHY November Athlete of the Month: Brian Barnes!

The CrossFit Hyannis Athlete of the Month for November is Brian Barnes.  Brian is a humble, hardworking guy who shows up to the gym ready to throw down, do his best, and is always committed to getting better every day.  During his time at CrossFit Hyannis he has shown extreme growth as an athlete and continues to get stronger and stronger every day. He doesn’t rush the process, but shows up and works hard knowing that the daily effort adds up and leads to strength and fitness gains over time.  Brian never makes a show of his hard work- he just come in and gets after it, always with a smile on his face and often cracking jokes. He is a great example of consistency, enjoying the process, and bringing the right attitude to the gym everyday. We’re lucky to have his positive energy at the gym which helps make us all better- thanks Brian and keep up the great work! 

Brian being carried around like the champion that he is.

Brian being carried around like the champion that he is.