Keep Moving

Friday, January 19, 2018

Strength

Every 2 minutes for 10 minutes:

5 Squat Cleans @ 75-80%

WOD

AMRAP 12

8 Thrusters (135/95)

8 Burpee Box Jumps (24/20)

jesse front rack

Push PULL!!!!!!!

Thursday, January 18, 2018

Skill/Conditioning

EMOM 10:

Max Strict Pull Ups

Max Cals on Bike

(switch @ :50)

WOD

3 Rounds

10 Push Ups

10 Deadlifts (225/155)

20 C2B Pull Ups

10 Deadlifts (225/155)

10 Push Ups

Olympia ring row

Macro Calculations!

Macro CalculationsWe are now offering macronutrient calculations. This service is for athletes interested in tracking their Proteins, Fats and Carbohydrates to optimize their performance, improve their body composition, and most importantly to feel their best.  This service can also be helpful to athletes that have been tracking their macros and lost weight or are at a plateau and need an adjustment. You will receive both work out days and rest days numbers.
We continue to offer one on one nutrition coaching which offer a personalized plan as well as weekly check ins.
These services are available for members and nonmembers. See website http://www.crossfithyannis.com/nutrition/happy-healthy-u/ for more detail on these programs.
Contact Bridget at bridget@crossfithyannis.com to set up your consult.
Just Macros: $35/non members $45
One on One Nutrition Coaching:
1 month $75/non members $100
3 months $150/non members $275

Livin’ the Dream.

Wednesday, January 17, 2018

Conditioning/Skill

EMOM 12:

Odd: 250/200m Row
Even: 10 Strict Ring Dips

WOD

5 Rounds

10 Push Jerks (135/95)

20 Alt. Pistols

30 Double Unders

Colin Barbell

You Gotta Believe

Tuesday, January 16, 2018

Strength

Back Squats

10-10-10 @ 65%

*8 lateral box step ups each side after  each set

WOD

2 Rounds

50 Wall Balls (20/14 to 10′)

40 Sit Ups

30 OH Walking Lunges (45/25)

20 KBS (70/55)

10 T2B

You Gotta believe

Pursue Excellence.

Monday, January 15, 2018

Conditioning/Core

EMOM 12:

Odd: Bike 12/9 Cals

Even: :35 Plank

WOD

5 Rounds

20 DB Snatch (50/35)

10 Burpees

1 Rope Climb

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It’s only 20…

Friday, January 12, 2018

Strength

Push Jerk

Work to heavy single, then AMRAP @ 80%

WOD

AMRAP 15

20 Burpees

20 Thrusters (95/65)

Becca OH

 

Pablo’s Revenge

Thursday, January 11, 2018

Strength

Deadlift

Work to heavy single, then AMRAP @ 80%

WOD

“Pablo’s Revenge”

75 Double Unders, Then:

10 to 1

Power Clean (80% of Bodyweight)

C2B Pull Ups*

Then:

75 Double Unders

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

pablo kb hold

Work Your Weaknesses

Wednesday, January 10, 2018

Strength

Press

Work to heavy single, then AMRAP @ 80%

WOD

15-10-5-10-15

Box Jumps (30/24)

OHS (115/75)

Post WOD

5 Rounds

Bike

:45 on/2:00 off

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Step by step.

Tuesday, January 9, 2018

WOD

Part A:

4 Rounds

15/12 Cal Row

8 Burpees over Rower

Time Cap: 8 Minutes

Begin at 10:00

Part B:

4 Rounds

12/10 Cal Bike

15 RKBS (70/55)

Time Cap 8 Minutes

Begin at 20:00

Part C:

4 Rounds

50 Double Unders
12 Wall Balls (20/14 to 10′)

Time Cap: 8 Minutes

Begin at 30:00

Part D:
20 Muscle Ups

Scale: 25 C2B and 25 Ring Dips

Time Cap: 8 Minutes

*Each Part will be scored individually, overall score is total time to complete Parts A, B, C, and D.

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