That escalated quickly…

Wednesday, December 12, 2018

EMOM 12, alt:

Oldd: 5 Double Russian KBS + 5 KB Push Press + 6 Alt. Lunges

Even: 25 Air Squats

WOD

15-12-9

Thruster (115/75)

HSPU

Rest 3 Minutes

21-15-9

Deadlift  (115/75)

Wall Balls (20/14 to 10′)

Ana WB

Toys for Tots and Holiday Party Date!

Tuesday, December 11, 2018

Strength/Conditioning

EMOM 12, alt:

Odd: 1 Squat Snatch + 1 Hang Squat Snatch

Even: 15/12 Cal Row or 10/8 Cal Bike

WOD

5-4-3-2

Squat Snatches (135/95)

2-3-4-5

Squat Cleans (185/135)

*35 DU after each set

**One bar, switch weight.

Toys for Tots 2018We arecollecting toys for Toys for Tots from now until December 22nd. Please bring in a new, unwrapped toy to donate if you can! CFHY Holiday Party 2018 SAVE THE DATE for our Holiday/7 Year Anniversary Party- Saturday, December 29th at 6:00PM

We hope to see everyone there- friends and family are welcome!

Hustle.

Monday, December 10, 2018

Strength

Back Squat

6-6-6@ 70%

3-3-3 @ 85%

WOD

AMRAP 15

30 Wall Balls (20/14 to 10′)

15 Burpees

10 T2B

Bridget squat

Get Up There!

Friday, December 7, 2018

WOD

With a partner, one person working at a time:

AMRAP 25
1000 Meter Row, switch every 250m
60 Push Ups, alternating every 10  reps
4 Rope Climbs (alternate each rep)

Sheila Rope climb

Wicked Strong

Thursday, December 6, 2018

Strength

3 Rounds
A. 24 alternating single arm DB press*

B. 10 each SA DB Bent Over Row

*(with non-working hand holding DB in front rack)

**This is a superset, so do A/B three times, resting as needed between sets

WOD

AMRAP 20

15 Shoulder to Overhead (115/75)

15 Box Jumps (24/20)

15 Front Squats (115/75)

15 Sit Ups

carrie split jerk

Ya Gotta Keep Moving

Wednesday, December 5, 2018

Strength

Back Squat

8-8-5-5-3-3

*Increase load each set

WOD

10-20-30-20-10

Alt. DB Snatch (50/35)

Burpee over DB

missy front rack

All The Weight

Tuesday, December 4, 2018

Conditioning EMOM

EMOM 12, alt:
Odd: 15/12 Cal Row, 10/8 Cal Bike, or 200m Run

Even: 10 Double Russian KBS

WOD

4 Rounds
10 Hang Power Cleans (135/95)
20 Wall Balls (20/14 to 10′)

30 Double Unders

plates at comp

Happy December!

Monday, December 3, 2018

Strength

Every :90 for 9 Minutes

1 Clean + 2 Hang Cleans + 3 Jerks

WOD

5 Rounds

11 Clean and Jerks (95/65)

9 Toes to Bar

7 Bar Facing Burpees

dave clean comp

November CFHY Athlete of the Month: Kevin Giardino

The CrossFit Hyannis Athlete of the Month for November is Kevin Giardino.  Although Kevin is relatively new to CFHY he has already showed a huge level of dedication and commitment to bettering himself and putting in the necessary work to do so.  Since day one Kevin has seen the value in learning the proper form and technique to  execute movements correctly- he doesn’t rush the process and knows that it takes time to develop the strength and skill needed to excel.

Kevin isn’t afraid to ask questions and is extremely coachable.  Just because something is hard does not deter Kevin from putting in the time and effort needed to get better.  He realizes it is a process and puts in the necessary work to improve.

Part of Kevin’s quick progress has been his ability to set reasonable goals and put in the necessary work needed to reach them.  In CrossFit there are so many things to work on it can be hard to identify where to put your time and energy- but through proper goal setting he has been able to work at and practice what he desires to get better at.  He has shown great improvement in double unders and Olympic lifting, and has been pursing his goal of an improved “Fran” time be tirelessly working on his pull ups and thrusters.

Kevin is new on his CrossFit journey but he will undoubtedly continue to improve as he embrace the process with consistency and great energy.  Keep it up Kevin!

Settle In

15-10-5-2

Friday, November 30, 2018

Conditioning EMOM

EMOM 12, alt:

Odd: 10 Double KB Front Rack Lunge

Even: 12 Burpees

WOD

3 Rounds

AMRAP 5, Rest 3

15 Toes to Bar

10 Wall Balls (20/14)

5 Cleans (135/95)

2 Muscle Ups

Paulo on ground