Grit.

Tuesday, July 2, 2019

Conditioning

EMOM 12, alt.

Odd: 5 Devil’s Press

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

WOD

AMRAP 20

5 Toes to Bar

10 Push Ups

15 Squats

5 Toes to Bar

10 Push Ups

15 Squats

5 Toes to Bar

10 Push Ups

15 Squats

10 Squat Cleans (155/105)

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*We will have open gym from 9-noon on Thursday, July 4th.  A workout will be posted.

CFHY June Athlete of the Month: Taylor McKeown

The CrossFit Hyannis Athlete of the Month for June is Taylor McKeown!  Taylor is extremely hardworking, athletic, dedicated and is always willing to throw down and have fun at the gym.  Taylor puts in time to do extra work on her weaknesses and improve her overall fitness. She excels at gymnastics, is incredibly strong, and has a great level of overall physical capacity.  Her name is regularly found at the top of the leaderboard, but she is always humble and willing to help others at the gym. Over the last several years Taylor has become a mainstay at CrossFit Hyannis- and her presence is always positive and encouraging.  Keep up the great work Taylor!

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8:30am Class Starts Today!

Monday, July 1, 2019

Strength/Conditioning

EMOM 12

1- 4 Front Rack Lunges (135/95) + 4 Lateral Barbell Burpees

2- 6 Hang Cleans + 6 LBB

3- 8 Push Jerks + 8 LBB

WOD

6 Rounds

25 Double Unders

6 Power Snatch (115/75)

25 Double Unders

*Starting today we will have an 8:30am class (all other classes remain the same).  We will have this class for July and August.  Happy Summer!

**On Thursday, July 4th we will have open gym from 9-noon in lieu of our normal schedule.  A workout will be posted.

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Running DT!

Friday, June 28, 2019

Strength

EMOM 12, alt.

Odd: 3 Hang Cleans

Even: 40 Double Unders

WOD

“Running DT”

800m Run

3 Rounds of DT

400m Run

2 Rounds of DT

200m Run

1 Round of DT

*1 Round of DT is 12 Deadlifts (155/105), 9 Hang Cleans, 6 Push Jerks

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Wicked Fun

Thursday, June 27, 2019

Partner Conditioning

With a partner:

AMRAP 10

200/150m Row

5 DB Hang Clean and Jerk (50/35)

*I Go/You Go Rounds

WOD

3 Rounds

30 Burpees

20 KBS (55/35)

10 Box Jumps (30/24)

5 Bar Muscle Ups

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Burn It Down.

Wednesday, June 26, 2019

Strength/Conditioning

5 Rounds

10 Alt. Back Rack Reverse Lunges

Directly into:

10 DB Goblet Squat (AHAP, hold DB vertically)

DIRECTLY INTO-

:45 Cal Bike Sprint

Rest :90

WOD

AMRAP 5

10 Hang Snatch (95/65)

15 Sit Ups

Rest 3:00

AMRAP 5

10 Push Press (95/65)

15 Air Squats

IMG_6327On Monday, July 1st we will begin having an 8:30am class (all other classes remain the same).  We will have this class for July and August!

 

Bradshaw

Tuesday, June 25, 2019

WOD

“Bradshaw”

10 Rounds

3 HSPU

6 Deadlifts (225/155)

12 Pull Ups

24 Double Unders

BrianBradshawHero_thU.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

 

Go Hard.

Monday, June 24, 2019

Strength

Front Squat

3-3-3-3

*5-10 Dips after each set

WOD

With a partner:

3 Rounds

65 Wall Balls (20/14 to 10′)

50 Burpees

800m Run (switch every 200m)

*One person working at a time.

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Strong.

Friday, June 21, 2019

Strength

OTM 8

Clean- Hang Clean- Jerk

WOD

3 Rounds

10 Clean and Jerks (135/95)

12 Toes to Bar

50 Double Unders
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Earn Your Confidence

Thursday, June 20, 2019

Strength

5 Rounds

10 DB Press

10 DB Bent Over Row

30 Mountain Climbers

Rest :60

WOD

50-40-30-20-10

Wall Balls (20/14 to 10′)

Sit Ups

Reverse Lunges

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