What do you got?

Friday, November 2, 2018

Partner Conditioning

AMRAP 10

With a partner

Bike for Cals

*In order for someone to be biking the partner must be holding a double KB front rack (55/35)

WOD

4 Rounds

7 Bar Muscle Ups

21 Snatch (75/55)

63 Double Unders

*1 minute rest after each round

Duke Ocean state

 

CFHY October Athlete of the Month: Casey Rapalje!

The CrossFit Hyannis Athlete of the Month for October is Casey Rapalje!  Casey is a consistent and positive presence at CrossFit Hyannis, often accompanied by her son Colton.  She acts as an example to him (and the rest of us) about the importance of making time to take care of yourself and your own health and fitness even when life is busy.

Casey can often be found working out outside in the Yard, usually with Colton by her side either throwing down or just doing his own thing.  She pushes hard and appropriately challenges herself every time she’s at the gym.  Casey always has a smile on her face and a positive attitude- and those are contagious to those around her.  Over the years both Casey’s brother Brett and sister Allie have joined us for the summer at CrossFit Hyannis- and it’s awesome to see their family committed to taking care of themselves and having fun training together.  It’s clear that both her siblings and her son look to her as a role model, and she is giving them a great example of how to be a positive and inspiring person in the world.  She is an incredibly strong woman and we are grateful to have her at CrossFit Hyannis.

casey and fam

Happy November!

Thursday, November 1, 2018

Strength

Deadlift

5-5-5-5 @ 75/70/75/80%

*6 each side seated Single Arm DB OH press after each set

WOD

15-12-9-6-3

Deadlifts (225/155)

Box Jumps (30/24)

HSPU

KFAL HSW Ocean State

Smile

Wednesday, October 31, 2018

Conditioning EMOM

EMOM 12, alt:

Odd: 16 Double Russian KBS

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

WOD

3 Rounds

50 Air Squats

40 Lunges

30 Sit Ups

20 Plate Ground to OH (45/25)

10 HR Push Ups

eduardo wb ocean state

Burpees on Burpees on Burpees

Tuesday, October 30, 2018

Strength

Back Squat

8-8-8-8 @ 55/60/65/70%

*After each set 16 lateral box step overs

WOD

5 Rounds

Minute 1- 10 Hang Cleans (95/65) + Max Lateral Barbell Burpees

Min. 2- 10 Push Jerks (95/65) + Max Lateral Barbell Burpees

Min. 3- 10 Front Squats (95/65) + Max Lateral Barbell Burpees

Min. 4- Rest

Score is Burpeesbridget ocean state burpee

Let’s Ride

Monday, October 29, 2018

Strength

OTM 8

1 Squat Snatch + 16 Jumping Lunges

WOD

AMRAP 20 with a partner, one person working at a time:

25 Cal Bike

15 Squat Clean (135/95)

25 Cal Row

10 Squat Snatch (135/95)

5 Rope Climbs

seth row ocean state

 

HOLD ON

Friday, October 26, 2018

Strength

EMOM 10

5 Front Squats

4 Push Jerks

3 Thrusters

WOD

30 Thrusters (95/65)

15 Pull Ups

60 Wall Balls (20/14 to 10′)

15 Pull Ups

30 Thrusters

Pablo wb

GAINZ

Thursday, October 25, 2018

Conditioning EMOM

EMOM 12, alt:

Odd: 12/9 Cal Bike

Even: 6/6 DB Hang Clean and Jerks

WOD

35 Box Jumps (24/20)

Then:

5 Rounds

10 Power Cleans (135.95)

20 Lunges

Then:

35 Box Jumps

Duke Shaker Bottle

You Got This

Wednesday, October 24, 2018

Strength

OTM 8

Snatch + Hang Snatch

WOD

AMRAP 5

9 T2B

4 Thrusters (135/95)

Rest 2 Minutes

AMRAP 5

4 Squat Snatch (135/95)

12 C2B Pull Ups

Rest 2 Minutes

AMRAP 5

6 S2OH (135/95)

4 Bar Muscle Ups

It is officially hoodie season on Cape Cod. Place your order for a hoodie or zip up- $55 sign up at the gym by Friday to make sure you get yours!

cfhy zip up 2018 cfhy hoodie 2018

Dork

Tuesday, October 23, 2018

WOD

“Dork”

6 Rounds

60 Double Unders

30 KBS (55/35)

15 Burpees

HERO-MikeKennedy

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.