Go fast, take chances.

Friday, August 23, 2019

EMOM 12, alt:

Odd: 20 Unbroken RKBS (AHAP)

Even: 25ft HSW or 3 Wall Climbs

WOD

4 Rounds

400m Run

15 HSPU

50 Double Unders

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Hulk Salad and 50 Reps

Thursday, August 22, 2019

Strength

Every :90 for 7:30 (6 sets)

“Hulk Salad”

2 Power Clean

2 Front Squats

2 Shoulder to Overhead

*Hands must remain on bar for all reps.  No combining movements.

WOD

50 Clean and Jerks (135/95)

*5 Burpees after every 5 reps

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Grind. It. Out.

Wednesday, August 21, 2019

WOD

With a partner:

AMRAP 40

15 DB Box Step Overs (50/35s- two DBs) (24/20)

30 Goblet Squats (50/35, one DB)

*While one person is working through DB work, the other is biking for calories. One person works through a full round of 15 & 30 before switching with partner on the bike.  The workout continues in this format until time expires.  Score is total reps + total calories on the bike combined.

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Heartburn

Tuesday, August 20, 2019

WOD

“Heartburn”

1 Mile Run

Then:

10 Rounds of Bergeron Beep Test

7 Thrusters (75/55)

7 Pull Ups

7 Burpees

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Double Down

Monday, August 19, 2019

Skill EMOM

EMOM 12, alt:

Odd: 5-10 Strict HSPU

Even: 45 Double Unders

WOD

AMRAP 10

10 T2B

15 Push Ups

20 Cal Row

Rest 2:00

AMRAP 10

10 Devil’s Press (50/35)

15 Wall Balls (20/14 to 10′)

20 Lunges

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Focus.

Friday, August 16, 2019

Strength

Front Squat

3-3-3

Back Squat

3-3-3

WOD

3 Rounds

21 Front Squats (115/75)

15 Lateral Barbell Burpees

9 Hang Clean and Jerks (115/75)

6 Lateral Barbell Burpees

3 Muscle Ups

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Down and Back Chipper

Thursday, August 15, 2019

Strength

OTM 8

2 Power Cleans

WOD

800m Run

30 HSPU

30 Thrusters (45/35)

30 Box Jump Overs (24/20)

30 Power Cleans (185/125)

30 Box Jump Overs

30 Thrusters

30 HSPU

800m Run

Hey everyone!  Today will be our first class that we run in all of the classes- we know you’ve been waiting for it!!!  Please be aware that people in the area are not expecting a bunch of CrossFitters to be running around- SO PLEASE BE AWARE OF CARS AND BE SMART.  It is the responsibility of the athlete to be aware of your surroundings, so just keep that in mind.  Of course, if you are not comfortable running for any reason you may of course modify the workout by rowing or biking.  Thank you for your cooperation with this, now let’s run!

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You better move.

Wednesday, August 14, 2019

WOD

AMRAP 7

600/500m Row, in remaining time:

10 Deadlifts (225/155)

14 Alt. Pistols

Rest 2:00

AMRAP 7

30/20 Cal Bike, in remaining time:

10 KBS (70/55)

14 Sit Ups

Rest 2:00

AMRAP 7

150 Double Unders, in remaining time:

8 DB Hang Cleans (50/35)

8 DB Front Squat

8 DB S2OH

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Going Up

Tuesday, August 13, 2019

Strength

EMOM 12, alt:

Odd: 10 Alt. DB Snatch (70/50)

Even: 10 T2B

WOD

2 Rounds

30 Burpee Box Jumps (24/20)

60 Wall Balls (20/14 to 10′)

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We’re updating the boards at the gym!

Monday, August 12, 2019

Strength

EMOM 12, alt.:

Odd: 10 Strict Press

Even: 10 DB Bent Over Rows

WOD

10 Rounds

3 Shoulder to Overhead (185/125)

5 C2B Pull Ups

7 Air Squats

HEY ALL!

This is LONG overdue, but we are updating the leader boards at the gym (the Hero board, Girls board, and lift/gymnastics/monostructural board).  We recognize that many of them are not up to date- so help us fix it!  If you think your name belongs on the board for any of the workouts, lifts, etc. please let us know- we will have a sheet at the gym for you to note your performance.  In order to be on the board, the feat must have been done at CrossFit Hyannis (either location) and you must be a FULL TIME CrossFit Hyannis member (apologies to summer and part time members).  Going forward, if you crack the top five on the board let us know so we can update it in real time.  Thanks you!!!

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