CFHY In House Throw Down: Standards and Sign Up!

Friday, April 19, 2019

Strength

EMOM 12, alt.

Odd: 3 Clean and Jerks

Even: 20 Up Downs

WOD

100-80-60-40-20 Double Unders

10-8-6-4-2 Clean and Jerks (135/95)

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The CrossFit Hyannis In House Competition is coming- Saturday, May 18th at 9:00am, Same Sex Teams of Two.  There is a sign up at the gym- you may sign up with a partner or sign up solo and we’ll find you one!  Workouts will be released soon, but a general standard list can be found below.

This competition is open to ALL CrossFit Hyannis members, no matter their current ability- it is intended as a fun, community day to come together, throw down and have some fun! Therefore we will have a “Scaled Plus” category- which means if there are any movements in the scaled workout that cannot be done at the recommended scaled weights they may be further scaled based on a coach’s recommendation. Those who are “Scaled Plus” will be ranked below those teams who use the recommended scaled weight for the workout in which they need to further scale.

Standards- this is not necessarily an all-inclusive list, but it should guide you as to what division to sign up for. You and your partner should be in the SAME DIVISION.

Movement RX Scaled Scaled Plus
Clean 135/95 95/65 Appropriate Load/Scaling
Snatch 115/75 85/55 Appropriate Load/Scaling
DB Movements 50/35 35/20 Appropriate Load/Scaling
Wall Balls 20/14 to 10’ 14/10 to 10/9’ Appropriate Load/Scaling
Box Jumps 24/20 20/12 (Step ups ok) Appropriate Load/Scaling
Pull Ups Standard Jumping to 6” above head Appropriate Load/Scaling
Sandbag 100/70 70/45 Appropriate Load/Scaling
Run, Row, Bike, Burpees, etc. Ability to do it! Ability to do it! Appropriate Load/Scaling

Make Your Own Luck

Thursday, April 18, 2019

WOD

AMRAP 7

15 Cal Row

15 KB Goblet Squats (70/55)

Rest 2:00

AMRAP 7

15 Box Jumps (24/20)

15 Plate G2OH (45/25)

Rest 2:00

AMRAP 7

30 Alt. Jumping Lunges (L/R is 1 rep)

15 Push Ups

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10 Rounds…

Wednesday, April 17, 2019

Strength

5 Sets

8 DB Floor Press w/ :20 hold on last rep

8 Each Side Single Arm High Pull

WOD

10 Rounds

200m Run

10 Toes to Bar

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Coming Soon!

Tuesday, April 16, 2019

Strength

Overhead Squat

5-5-5

Front Squat

4-4-4

Back Squat

3-3-3

WOD

“Prep”

3 Rounds

AMRAP 5, Rest 3

15 Bar Facing Burpees

8 Overhead Squats (120/90)

3 Muscle Ups

*Scale for MU is 6 pull ups and 6 dips

New CrossFit Hyannis t-shirts and muscle tanks are COMING SOON! $25- best deal in town.

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AHHHHHHH!!!!!

Monday, April 15, 2019

*GO FAST

4 Rounds

15/12 Cal Bike 

20 Wall Balls

Rest 2:00

WOD

60 Single Arm DB Hang Clean and Jerk (switch every 10) (50/35)

50 Sit Ups

40 Thrusters (95/65)

30 DB Lunges (DB on chest)

20 Clean and Jerks (95/65)

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“Gannon”

*REMINDER: We will have a 5:00am and 7:00am class today INSTEAD OF 5:30am and 6:30am classes- all other class times are normal.

Friday, April 12, 2019

WOD

“Gannon”

1 Mile Run, then:

9 Rounds

4 Strict Pull Ups

12 Push Ups

18 Air Squats

Then,

1 Mile Run

Gannon

Sean Gannon, a 32-year-old Yarmouth police K-9 officer, was shot and killed April 12, 2018 while helping serve an arrest warrant for a known criminal at a home in Marstons Mills. Gannon’s K-9 partner Nero was also shot and has since recovered.

Gannon — described by many as a rising star in law enforcement who was deeply committed to connecting with the community he policed — was posthumously promoted to sergeant.

We do this workout to honor and remember Sean.

Wicked Strong

Thursday, April 11, 2019

Strength

Press

5-5-5

Push Press

4-4-4

Push Jerk

3-3-3

WOD

10 Rounds

7 Push Jerks (125/85)

35 Double Unders

***REMINDER THAT FRIDAY we will have a 5:00am and 7:00am class INSTEAD of 5:30am and 6:30am- all other classes will be the same.  Thank you.

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Every Day.

Wednesday, April 10, 2019

Conditioning

5 Sets

15/12 Cal Bike

100m Shuttle (10m increments)

Rest 2:00

WOD

25-20-15-10

Burpees

Toes to Bar

Handstand Walk for Feet

*Scale for HSW is 5-4-3-2 Wall Climbs

Play Like a Champion Today

 

Good Times.

Tuesday, April 9, 2019

WOD

With a partner:

400m Run (together)

100 Alt.DB Snatch (50/35)

400m Run (together)

100 Burpee Box Jump Overs (24/20)

400m Run (together)

100 Step Ups (50/35 to 24/20) (one dumbbell)

400m Run (together)

*Runs are done together, all other work may be shared as desired.
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THIS FRIDAY- Morning Class Schedule Adjustment

Monday, April 8, 2019

Strength

EMOM 12, alt:

Odd: 1 Squat Snatch + 2 Hang Squat Snatches + 3 OHS

Even: 30 Mountain Climbers

WOD

AMRAP 10

1 Squat Snatch (135/95)

3 Clean and Jerks (135/95)

5 Back Squats (135/95)

20 Lateral Bar Hops

*****THIS FRIDAY we will have a 5:00am class and 7:00am class INSTEAD OF 5:30am and 6:30am.  All other classes will be normal.  Thank you for your cooperation.

Julie BS