Hold On, Keep Moving

Wednesday, June 19, 2019

KB/Conditioning EMOM

EMOM 12, alt:

Odd: With 2 KBs: 5 RKBS, 4 FS, 3 S2Oh

Even: 15/12 Cal Row, OR 12/9 Cal Bike, OR 200m Run

WOD

2 Rounds

AMRAP 4

15 Lateral Box Jumps (24/20)

10 Deadlifts (225/155)

Rest 2 Minutes

AMRAP 4

15 Burpees

10 KBS (70/55)

Rest 2 Minute

©Michelle Kaye Photography

Share the Load

Tuesday, June 18, 2019

WOD

With a Partner:

3 Rounds

30 Push Jerks (135/95)

20 Power Cleans

10 Thrusters

*Each round complete A, B, or C after the completion of the thrusters.  You must do A, B, and C- but you can choose which round you do each.  Barbell work is shared as desired.

A: 2000m Row (split however you’d like)

B: 100/80 Cal Bike (split however you’d like)

C: 800m Run (done together)

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Monday Funday

Monday, June 17, 2019

Strength

Back Squat

3-3-3-3-3

*5-10 Strict Pull Ups after each set

WOD

3 Rounds

15 HSPU

15 Deadlifts (135/95)

15 Burpee Box Jump Overs (24/20)

400m Run

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Stronger Every Day

Friday, June 14, 2019

Strength/Conditioning

EMOM 12, alt:

Odd: 45 Double Unders

Even: 6 Front Rack Lunges

WOD

5 Rounds

10 C2B Pull Ups

20 Lunges

25 Wall Balls (20/14 to 10′)

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You Got This

Thursday, June 13, 2019
Strength/Conditioning

EMOM 12, alt.:
Odd: 10 DB Box Step Overs (2 DBs)

Even: 15/12 Cal Row, OR 12/9 Cal Bike, OR 200m Run

WOD

4 Rounds, 1 minute rest between rounds

AMRAP 4

6 Hang Power Snatch (95/65)

8 Box Jumps (24/20)

10 Alt. Pistols

*Start at beginning each round, score is total reps.
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Hurry Up!

Wednesday, June 12, 2019

Strength

EMOM 12, alt.:
Odd: 2 Rope Climbs

Even: 10 DB Floor Press

WOD

With a partner:

AMRAP 20

Athlete A:

200m Run

Athlete B:

10 DB Thrusters (50/35)

10 Burpees Over DB

*When the partner comes in from the run they pick up where the partner is inside on the AMRAP. Score is inside AMRAP (partners have the same score).

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The Honor System

Tuesday, June 11, 2019

Strength/Conditioning

EMOM 9

3 Hang Cleans + 7 Burpees

WOD

AMRAP 6

8 Deadlifts (125/85)

6 Hang Cleans

4 Front Squats

2 S2OH

Rest 3:00

AMRAP 6

50 Double Unders

15 Hand Release Push Ups

Rest 3:00

AMRAP 6

10 Cals on Rower

10 KBS (55/35)

*For scoring purposes 10 DU is 1 Rep. Score is total reps.

 

 

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At CrossFit Hyannis we exist on The Honor System.  Our jobs as coaches is to coach you- not count for you.  We trust that when you yell “time” you’ve done all the reps.  We trust that if you tell us your score on an AMRAP, you tell us accurately.  We trust that when you report your “Sizzlin’ Summer Challenge” score it’s the real deal and you’re not faking how much you’ve sizzled.  We also realize that over the years there are certainly times when people misrepresent their times, scores, etc. And yes, we usually notice.  And yes, it bothers us. Because our goal at CrossFit Hyannis is to make this the best hour of your day- to coach you, encourage you, and help you become a better version of yourself.  We want you to move well, sweat, have a great time, and leave feeling better than when you came in. Those are the things we really care about- not how much faster you did (or didn’t do) the workout than someone else.  And this can make it a hard position to be in as a coach when people misrepresent their scores- because we also recognize that it can be frustrating for other people in our community when other people do so. It can be good to remember that each day is not a competition but a training day- an opportunity to better yourself through movement and challenge, not worry about comparing yourself to others.  Our promise as coaches is that we will continue to do everything we can to create an environment in which hard work, integrity, and encouragement of others is celebrated- and we are grateful for all of our members who help us by living these values.

Wicked Strong

Monday, June 10, 2019

OTM 8

1 Bear Complex

(Clean- Front Squat- S2OH- Back Squat- Overhead)

WOD

10-8-6-4-2 Bear Complex (135/95)

*200m Run after each set

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“Rankel”

Friday, June 7, 2019

Strength

Deadlift

3-3-3-3

*5-10 Dips after each set

WOD

“Rankel”

AMRAP 20

5 DL (225/155)

7 Burpee Pull Ups

10 KBS (70/55)

200m Run

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U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Go fast, take chances.

Thursday, June 6, 2019

Strength

OTM 8

3 Hang Cleans

WOD

4 Rounds

400m Run

30 Wall Balls (20/14 to 10’)

15 Hang Cleans (115/75)

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