EMOM!

Thursday, February 21, 2019

WOD

EMOM 32:

1- 15/12 Cal Row

2- 120m Shuttle Run

3- 10/8 Cal Bike

4- 6 TnG Power Snatch (50%-60% of 1RM)

Some advice on the Open, get signed up at https://games.crossfit.com/

open advice 2019

Settle In.

Wednesday, February 20, 2019

WOD

50 Burpee Box Jumps (24/20)

75 Russian KBS (55/35)

100 Walking Lunges

200 Double Unders

100 Walking Lunges

75 Russian KBS (55/35)

50 Burpee Box Jumps (24/20)

sheila burpee

Embrace the Struggle

Tuesday, February 19, 2019

Strength

Back Squat

10-8-6-4-2

WOD

AMRAP 12

75 Wall Balls (20/14 to 10′), in remaining time:

3-6-9-12-15…

HSPU
T2B
*Score is total reps of HSPU and T2B

Post WOD

2 Rounds

1:00 Weighted Wall Sit (55/35s KBs)

15 Goblet Squats (55/35)

:45 Weighted Wall Sit (45/25 plate)

20 Jumping Lunges

Rest 2:00

Embrace the Struggle Insta

Let’s Have Some FUN!

Monday, February 18, 2019

Conditioning/KB EMOM

EMOM 12, alt:

Odd: 8 Double KB Snatch + 6 KB Front Squats + 4 KB S2OH

Even: 12/9 Cal Bike

WOD

10 to 1

Push Jerks (135/95)

*6 Box Jumps after each set (36/30)

 

The CrossFit Games Open starts THIS week!  The CrossFit Open is for ALL CROSSFITTERS and is a great and fun way to compete and be part of the CrossFit community- throwing down on the same workout as hundreds of thousands of people from around the world every week for the next five weeks.  There are RX and scaled divisions, and we encourage everyone to sign up and get ready to have some fun with it!  The workouts get posted on Thursday evening and we do the workouts during regular classes on Fridays.  Each Friday for the next five weeks (starting THIS week) we will do the Open workouts- typically we will do them in two heats and you will judge and be judged (whether you are officially participating in the Open or not).  Don’t be intimidated or nervous- it’s a fun experience and a great way to push ourselves as a community.  Although we’d love for everyone to sign up for the Open- you can of course come to classes on Fridays even if you aren’t officially registered.  Can’t wait!

No matter what your skill level- it’s a lot of fun and a great way to be part of the community, both at CFHY and the global CrossFit community.   When you register put your affiliate as CrossFit Hyannis and your team as CrossFit Hyannis. GET REGISTERED HERE.

Screen Shot 2019-02-14 at 12.18.10 PM

Time to Sign Up for the Open!

Friday, February 15, 2019

Strength

EMOM  10

Odd: 4 Overhead Squat (from ground)

Even: 12 Lateral Bar Hops + 20 Jumping Jacks

WOD

18.3

2 Rounds

100 Double Unders

20 Overhead Squats (115/80)

100 Double Unders

12 Ring Muscle Ups

100 Double Unders

20 Dumbbell Snatches (50/35)

100 Double Unders

12 Bar Muscle Ups

Time Cap: 14 Minutes

open for anyone

The CrossFit Games Open starts next week!  The CrossFit Open is for ALL CROSSFITTERS and is a great and fun way to compete and be part of the CrossFit community- throwing down on the same workout as hundreds of thousands of people from around the world every week for the next five weeks.  There are RX and scaled divisions, and we encourage everyone to sign up and get ready to have some fun with it!  The workouts get posted on Thursday evening and we do the workouts during regular classes on Fridays.  Each Friday for the next five weeks (starting next week) we will do the Open workouts- typically we will do them in two heats and you will judge and be judged (whether you are officially participating in the Open or not).  Don’t be intimidated or nervous- it’s a fun experience and a great way to push ourselves as a community.  Although we’d love for everyone to sign up for the Open- you can of course come to classes on Fridays even if you aren’t officially registered.  Can’t wait!

No matter what your skill level- it’s a lot of fun and a great way to be part of the community, both at CFHY and the global CrossFit community.   When you register put your affiliate as CrossFit Hyannis and your team as CrossFit Hyannis. GET REGISTERED HERE.

Check out this article on tips for first time Open participants (and good reminders for all of us!)

It’s going up.

Thursday, February 14, 2019

Strength

EMOM 10

Odd: 2 Cleans

Even: 10 MB Burpees

WOD

4 Rounds

25 Wall Balls (20/14 to 10′)

10 Clean and Jerks

R1- 135/95

R2- 155/105

R3- 165/115

R4- 185/125

IMG_2318 2

Better Together

Wednesday, February 13, 2019

Strength

Deadlift

5-5-5-5

*12-15 Box Dips after each set

WOD

A. AMRAP 6

10 Cal Row

10 Burpees over Rower

Rest 2

B. AMRAP 6

10 Cal Bike

10 S2OH (135/95)

Rest 2:00

C. AMRAP 6

50 Double Unders

15 Deadlifts (135/95)

*For scoring purposes 10 DU is 1 rep.

IMG_2252

Show Me What Ya Got

Tuesday, February 12, 2019

Strength/Conditioning EMOM

EMOM 12, alt:

Odd:  7 T2B and 14 Sit Ups

Even:  2 Snatches + 20 Jumping Lunges

WOD

AMRAP 12

50 Double Unders

24 Alt. Pistols

12 Snatches (95/65)

Post WOD

2 Rounds

1:00 Weighted Wall Sit (45/25 plate)

14 Double KB Front Rack Lunge (55/35)

:30 Weighted Wall Sit

14 Double KB Front Rack Reverse Lunge (55/35)

Rest 2:00

IMG_2138 2

Go Hard and Hold On

Monday, February 11, 2019

Strength

Back Squat

12-10-8-6-4

*20 Lateral box Step Ups after first 3 sets

*Increase load from 2/4

WOD

30-20-10

Bar Facing Burpees

Thrusters (95/65)

Pull Ups /C2B Pull Ups/Bar Muscle Ups

*So in the round of 30 do 30 pull ups, in the round of 20 do 20 C2B, round of 10 do 10 BMU

IMG_2335

Confidence Wins.

Friday, February 8, 2019

Partner Conditioning

With a partner:
AMRAP 12, I Go/You Go (so one person does a round, then the other)

15/12 Cal Row

7 DB Thrusters (50/35)

WOD

10 to 1

Deadlifts (225/155)

HSPU

*2 Muscle Ups after each set

Confidence wins