Saved by the Barbell

Friday, September 6, 2019

Strength

Back Squat

5-5-5-5

*5-10 Strict Pull Ups after each set

WOD

“Saved by the Barbell”

3 Rounds for Reps, 1:00 at each

Burpees

Wall Balls (20/14 to 10′)

Deadlifts (115/75)

MB Sit Ups

Hang Power Cleans

Rest 1:00

foundation-saved-by-the-barbell-workout

Hulk.

Thursday, September 5, 2019

Strength

“Hulk Salad”

Every :90 for 7:30 (6 sets)

2 Power Clean

2 Front Squat
2 Shoulder to Overhead

WOD

800m Run

30 Push Jerks(135/95)

15 Power Cleans

10 Snatch

15 Power Cleans

30 Push Jerks

800m Run

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“Rest”

Wednesday, September 4, 2019

Conditioning EMOM

EMOM 12, alt:

Odd: 6 OHS (115/75) + 6 HSPU

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

WOD

“FAHK”

AMRAP 3

15 Thrusters (95/65)
15 C2B Pull Ups

AMRAP Lateral Barbell Burpees

Rest 1:00

AMRAP 3

12 Thrusters (115/75)

12 C2B

AMRAP Lateral Barbell Burpees

Rest 1:00

AMRAP 3

9 Thrusters (135/95)

9 C2B

AMRAP Lateral Barbell Burpees

*Score is total reps (including thrusters and C2B)

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Go HARD.

Tuesday, September 3, 2019

Strength

EMOM 12, alt.

Odd: 10 Strict Press

Even: 10 DB Rows

WOD

AMRAP 7

10 Cal Bike

15 Push Press (95/65)

Rest 2:00

AMRAP 7

15 Cal Row

10 Burpee Deadlifts (50/35)

Rest 2:00

AMRAP 7

70 Double Unders

18 KB Snatch (55/35- switch every 9 reps)

*Score is total reps, 25 reps per round.

*10 DU is 1 rep.
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CFHY Athlete of the Month August: Karen Cahill!

The CrossFit Hyannis Athlete of the Month for August is Karen Cahill.  Karen is an absolutely amazing woman who is inspiring and a great example of prioritizing your own health to better take care of your family.  Karen has maintained her workout routine through her pregnancy- knowing that staying healthy and fit is a huge benefit when it comes time to bring new life into the world.  She does all of this with a toddler at home, and she always comes in with a great attitude and full of positive energy. No matter the workout, Karen approaches it with the right attitude and focuses on doing all of the little things right to help her continue to gain strength and stay healthy.  Karen is strong, compassionate, and kind and we’re lucky to have her as a member of the CrossFit Hyannis community.

karen bike

Karen and CedarKaren WB

Happy Labor Day!

Monday, September 2, 2019

*Today we will have open gym from 9-noon in lieu of regular classes.  Happy Labor Day!

WOD

Wodapalooza WOD #4

150 Wall Balls (20/14 to 10/9′)

75 T2B

*Partition as desired.

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Steady.

Friday, August 30, 2019

WOD

AMRAP 40

800m Run

15 Burpees

20 DB Thrusters (50/35)

15 Burpees

20 KBS (70/55)

15 Burpees

20 Wall Balls (20/14 to 10′)

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Jump, Jump

Thursday, August 29, 2019

Strength/Conditioning

EMOM 12, alt.:

Odd: 5 DB DL + 5 DB Hang Cleans + 5 DB PJ

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

WOD

AMRAP 12

6 Deadlifts (275/185)

12 Box Jump (24/20)

18 Alt. Pistols
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Here Ya Go!

Wednesday, August 28, 2019

Strength

Front Squat

3-3-3

Back Squat

3-3-3

WOD

3 Round

9 C2B Pull Ups

15 Front Squats (155/105)

21 Hand Release Push Ups

400m Run

You Got This

Wednesday, August 28, 2019

Strength

Front Squat

3-3-3

Back Squat

3-3-3

WOD

3 Round

9 C2B Pull Ups

15 Front Squats (155/105)

21 Hand Release Push Ups

400m Run
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