Run, Lunge, Jump, Run

Thursday, July 20, 2017

Strength

Front Squat

6-4-2-6-4-2

WOD

400m Run

THEN:

5 Rounds

20 Walking Lunges

40 Double Unders

THEN:
400m Run

IMG_7003

1970-01-01

Beast Mode.

Wednesday, July 19, 2017

Strength

OTM 8

1 Power Clean+ 2 Hang Power Cleans

WOD

21-18-15-12-9-6-3

Hang Power Cleans (135/95)

Wall Balls (20/14 to 10′)IMG_7606

1970-01-01

Lay It All Out There!

Tuesday, July 18, 2017

Strength

OTM 8

2 Squat Snatch

WOD

1000m Row,

Then:

5 Rounds

10 HSPU

10 Squat Snatch (95/65)

Then:

150 Double Unders

IMG_7633

1970-01-01

Cindy and C&J

Monday, July 17, 2017

Strength

Push Press

6-4-2-6-4-2

WOD

5-4-3-2-1

Rounds of Cindy

Clean and Jerks (185/115)

IMG_7344

1970-01-01

Running AND Wall Balls?! Yes.

Friday, July 14, 2017

Skill

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

3 Rounds

800m Run

50 Wall Balls (20/14 to 10)

IMG_6944

1970-01-01

Breathe!

Thursday, July 13, 2017

Conditioning EMOM

EMOM 12, alt:

Odd: 15/12 Cal Row

Even: 12 Alt. DB Snatch

WOD

AMRAP 12

12 Burpees

12 T2B

IMG_6706

1970-01-01

Feeling Chipper! And yoga this Sunday at 9:00am!

Wednesday, July 12, 2017

Strength

Front Squat

6-4-2-6-4-2

WOD

30 Box Jumps (24/20)

30 Hang Cleans (95/65)

30 Wall Balls (20/14 to 10′)

30 Push Press (95/65)

30 KBS (55/35)

30 Front Squats (95/65)

30 Double Unders

IMG_6705

This Sunday, July 16th Shannon will be teaching a yoga class at CrossFit Hyannis at 9:00am!!! Free for members, $10 for non-members- bring a friend.  Come join us for some yoga!!!!  If you have a yoga mat, bring it!

Originally from Cape Cod Shannon grew up with a passion for dance and the performing arts. She competed all over the country in various dance competitions but it wasn’t until after high school that she began to developed a passion for fitness, which lead her to fall in love with yoga. Shannon was a classical ballet trainee at the Joffrey Ballet School in NYC. While dancing full time, she completed her yoga teacher certification in the spring of 2016. Shannon is still pursuing a professional dance career but loves teaching dance, yoga & fitness classes at various locations in NYC & the Massachusetts area. Shannon also teaches online yoga classes that are live streamed to students all across the country. She connects most with the Ashtanga variation of yoga for her personal practice but specializes in teaching Hatha and Vinyasa flow to all ages and ability levels.

1970-01-01

So many burpees…

Tuesday, July 11, 2017

Strength Balance

EMOM 12, alt:

Odd: 8 Front Rack Box Step Ups

Even: 6 each single arm DB Press

WOD

5 Rounds

AMRAP 3 (1 Minute Rest Between Rounds)

10 KBS (70/55)

20 Double Unders

25 Burpees

IMG_6770

1970-01-01

Run, Lift, Run, Lift

Monday, July 10, 2017

Strength

Push Press

6-4-2-6-4-2

WOD

4 Rounds

200m Run

6 Thrusters (135/95)

200m Run

12 Push Jerks (135/95)

© 2015 Michelle Kaye Photography www.mkayephoto.com

1970-01-01

Monkeying Around

Friday, July 7, 2017

Strength

Push Jerk

3-3-3-3

WOD

3 Rounds

21 Deadlifts (175/115)

15 HSPU

9 Front Squats (175/115)

6 Push Jerks (175/115)

3 Muscle Ups

IMG_4578_2

1970-01-01