20.2

Friday, October 18, 2019

WOD
“20.2”

AMRAP 20

4 DB Thrusters (50/35)
6 Toes to Bar

24 Double Unders

Get 1% Better Today

Thursday, October 17, 2019

Goat Work
EMOM 12:

Choose two movements that you would like to work on.

-Odd minutes: Movement 1

-Even minutes: Movement 2

*Reps dependent on movement
*Goal is quality not quantity

WOD

Every 2:00 for 24 minutes:

A- 25/18 Cal BIke

B- 10 Burpees + 20 Air Squats + 10 Burpees

C- 15/12 Cal Row + 5 Clean and Jerks @ 60-70%

(So from 0:00-2:00 to do A, from 2:00-4:00 you do B, from 4:00-6:00 you do C, etc.)

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The Legs Feed the Wolf

Wednesday, October 16, 2019

Strength

Back Squat

10 @ 50%

8 @ 60%

6 @ 70%

6 @ 70%

4 @ 75-80%

4 @ 75-80%

WOD

27-21-15-9

Back Squats (115/75)

Push Ups

Wall Balls (20/14 to 10/)

Sit Ups

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Strong.

Tuesday, October 15, 2019

EMOM

EMOM 12, alt.

Odd: 12 Dual DB Front Rack Lunge (50/35)

Even: 8 Burpee Box Jump Overs (24/20)

WOD

3 Rounds

AMRAP 4, Rest 1:00- pick up where you left off

30 Double Unders

20 Alt. DB Snatch (50/35)

10 C2B Pull Ups

5 each arm DB Thrusters

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Not too late to register, and get your score in!

Monday, October 14, 2019

*We have a NORMAL schedule today.

Strength/Conditioning/Skill

EMOM 12, alt.

Odd: 3 Hang Cleans

Even: 25 DU + 1-5 BMU

WOD

2 Rounds

20 Push Press (95/65)

10 HSPU

20 Toes To Bar

10 HSPU

20 Hang Cleans (95/65)

10 HSPU

**REMEMBER you have until Monday evening to officially register for the Open.  If you are registered for the Open- get your score in by 8:00pm to the Games site!

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20.1- Grip it and rip it, and just jump over that bar.

Friday, October 11, 2019

WOD

“20.1”

10 Rounds

8 Ground to Overhead (95/65)

10 Bar Facing Burpees

Time Cap: 15 Minutes

*We will go in two heats- so you will have a chance to do the workout and cheer on/count/judge for your buddy.  No need to be worried- come in, work out, cheer on your buddies, and have some fun! Looking forward to everyone throwing down!

EMOM Bonanza

Thursday, October 10, 2019

Goat WOD

Goat Work
EMOM 12:

Choose two movements that you would like to work on.

-Odd minutes: Movement 1

-Even minutes: Movement 2

*Reps dependent on movement
*Goal is quality not quantity

WOD

EMOM 28:

1- 15/12 Cal Row

2- 15 KBS (70/53)

3- 10/8 Cal Bike

4- 6/6 DB Hang Clean and Jerks (50/35)

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Triple Down

Wednesday, October 9, 2019

Strength

Front Squat

4-4-4-4

*5-10 Strict pullups after each set

WOD

AMRAP 6

3-6-9-12-15…

Power Cleans (135/95)

HSPU

Rest 2:00

AMRAP 6

3-6-9-12-15…

Shoulder to Overhead

T2B

Rest 2:00

AMRAP 6

3-6-9-12-15…

Front Squats

Burpees over the Bar

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Partner WOD Fun!

Tuesday, October 8, 2019

WOD

With a partner, partitioning reps as desired:

120/100 Cal Bike

100 DB Thrusters (50/35)

100 Box Jumps (24/20)

120/100 Cal Row

50 Devil’s Press (50/35)

*Partners may choose the order, but once they begin a movement they must complete it.

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The Open Starts THIS FRIDAY!

Monday, October 7, 2019

Strength

EMOM 12, alt.:

Odd: Squat Snatch + Hang Squat Snatch 

Even: 20 Lateral Bar Hops + 15 Air Squats

WOD

10 Rounds

30 Double Unders

10 Wall Balls (20/14 to 10′)

2 Squat Snatch (135/95)

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The CrossFit Games Open starts this week!  The CrossFit Open is for ALL CROSSFITTERS and is a great and fun way to compete and be part of the CrossFit community- throwing down on the same workout as hundreds of thousands of people from around the world every week for the next five weeks.  There are RX and scaled divisions, and we encourage everyone to sign up and get ready to have some fun with it!  The workouts get posted on Thursday evening and we do the workouts during regular classes on Fridays.  Each Friday for the next five weeks (starting this week) we will do the Open workouts- typically we will do them in two heats and you will judge and be judged (whether you are officially participating in the Open or not).  Don’t be intimidated or nervous- it’s a fun experience and a great way to push ourselves as a community.  Although we’d love for everyone to sign up for the Open- you can of course come to classes on Fridays even if you aren’t officially registered and get a great workout in.  Can’t wait!

No matter what your skill level- it’s a lot of fun and a great way to be part of the community, both at CFHY and the global CrossFit community.   When you register put your affiliate as CrossFit Hyannis and your team as CrossFit Hyannis

Check out information about the CrossFit Open and get registered here.