You Got This

Wednesday, April 25, 2018

Strength

A. Back Squat

3-3-3-3-3

B. 3 Sets

  1. Singe Leg DB RDL 6 each leg
  2. DB Step Up, 6 each leg

WOD

50-40-30-20-10

KBS (50/35)

Lunges

Sit Ups

Lunges

Duke you got this

Pablo’s Revenge

Tuesday, April 24, 2018

Strength

A. 3 Sets of 8 each side, Single Arm DB Press

B. Push Press

3-3-3-3-3

* 5 strict pull ups or ring rows after each set

WOD

“Pablo’s Revenge”

75 Double Unders

Then,

10 to 1

Power Cleans (80% of body weight)

C2B Pull Ups

Then,

75 Double Unders

*For Rounds 3-2-1, perform Bar Muscle Ups instead of C2B

Here is Pablo laughing at how light 80% of his body weight is compared to yours. #sweetrevenge

Pablo Sandbag run

Get Signed Up for the In House Throwdown!

Monday, April 23, 2018

Conditioning EMOM

EMOM 12, alt:

Odd: 12/9 Cal Bike

Even: 15 Push Ups

WOD

4 Rounds

400m Run

30 Alt. DB Snatches (50/35)

15 Burpees over DB

CFHY In House Throw Down

Same Sex Partners, RX and Scaled, May 12th

Please sign up at the gym with your partner or solo- if you don’t have a partner we will put people together.

Here is a general guideline for RX and Scaled- it is not necessarily an exhaustive list of movements we will see on competition day.  EVERYONE is welcome to participate- if an athlete needs to scale a movement more they will be able to do so after a discussion with a coach.

This is a COMMUNITY event- it’s all in good fun and we hope to see you there throwing down (yes, you).

RX Standards

Wall Balls (20/14 to 10’)

Thruster, Power Clean, Push Jerk, Front Squat (135/95)

T2B, Pull Ups

Double Unders

Scaled Standards

Wall Balls (14/10 to 9’)

Thruster, Power Clean, Push Jerk, Front Squat (95/65)

Abmat Situps, KBS (35/25)

Single Unders

 

Believe in Yourself. And do the work to back it up.

Friday, April 20, 2018

Strength

OTM 8

Snatch + Hang Snatch

WOD

100-80-60-40-20 Double Unders

50-40-30-20-10 Wall Balls (20/14 to 10′)

5-4-3-2-1 Muscle Ups

You gotta believe in yourself. 2

Gainz

Thursday, April 19, 2018

Strength

A.) Front Squats

4-4-4-4

B.)

3 Sets

  1. DB Reverse Lunge, 6 each leg
  2. Pistol off box, 6 each leg
  3. Glute Bridge, 20 reps

WOD

AMRAP 12

21 KBS (55/35)

15 Handstand Push Ups

9 Thrusters (135/95)

IMG_4167

Strong!!!

Wednesday, April 18, 2018

Strength/Conditioning

EMOM 12, alt:
Odd: 45 Double Unders
Even: 3 Cleans @ 75-80%

WOD

5 Rounds

200m Run

12 T2B

12 Hang Cleans (135/95)

KFal and Sisters LIfting

Four AMRAPs

Tuesday, April 17, 2018

Strength

Deadlifts

4-4-4-4

*5 dips after each set

WOD

AMRAP 5

Row for Cals

Rest 2 Minutes

AMRAP 5

7 Deadlifts (225/155)

7 Box Jumps (24/20)

Rest 2 Minutes

AMRAP 5

Bike for Cals

Rest 2 Minutes

AMRAP 5

7 Shoulder to Overhead (135/95)

14 Air Squats

Jason Box Jump

 

Rest in Peace Officer Gannon

Monday, April 16, 2018

WOD
“Gannon”

1 Mile Run,

Then:

9 Rounds

4 Strict Pull Ups

12 Push Ups

18 Air Squats

Then,

1 Mile Run

Gannon

We are all so deeply saddened by the loss of Officer Sean Gannon of the Yarmouth Police Department who was killed in the line of duty. At times like this it seems like there is so little to do- but stand together. In the CrossFit community one way we honor those who have died serving our community is through “hero workouts”- it is a small way that we can remember and honor those who have given the biggest sacrifice for the safety of others. We are doing this workout to honor Officer Gannon and will be collecting donations for his family as we continue to pray for him, his family, and the entire YPD community.

All are welcome to join us for the workout today.

Below is the link to donate on-line, or we will be collecting money at the gym to donate:
https://www.gofundme.com/k9officerseangannon

“Donny”

Friday, April 13, 2018

Partner Sprints

With a partner, alternating each round:

AMRAP 10

150m Row

12 KBS (55/35)

WOD

“Donny”

21-15-9-9-15-21

DL (225/155)

Burpees

Hero_Donny_th

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Win the Mental Battle.

Thursday, April 12, 2018

Strength

1. Single Arm DB Press, 3×8 each arm

2. Push Press

4×4

*5 strict pull ups or ring rows after each set

WOD

AMRAP 15

7 C2B Pull Ups

35 Double Unders

7 Clean and Jerks (115/75)

35 Double Unders

IMG_4293