Dynamic Duo

Tuesday, November 5, 2019

Partner Conditioning

With a partner:
AMRAP 12

10/8 Cal Bike

10 Wall Balls (20/14 to 10/9′)

*Alternate with partner every round.  One person working at a time.

WOD

4 Rounds

30 KBS (55/35)

15 Push Ups

30 Goblet Squats (55/35)

15 Push Ups

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Serious Business.

Monday, November 4, 2019

Strength

Back Squat

12 @ 50%

10 @ 60%

8 @ 65%

6 @ 70%

4 @ 80%

2 @ 85-90%

WOD

7 Rounds

3 Deadlift (315/205)

7 C2B Pull Ups

14  Sit Ups

28 Double Unders

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CFHY October Athlete of the Month: Meghan Green

The CrossFit Hyannis Athlete of the Month for October is Meghan Green.  Meghan is a committed member of the 5:30am class, but can also be seen in evening classes if she can’t make it in the morning.  No matter the class Meghan always comes in with a great attitude and lifts up those around her. In all of her time at the gym she has not been heard complaining once.  Literally not once. It’s so easy to come in and start listing reasons that things are hard- being overtired, overworked, your sore, the workout has things you don’t like, etc.  But Meghan has found a way in her daily life to always see the positive and never let the day to day grind get her down. She works hard, tries new things, and embraces challenges.  We’re lucky to have her at CrossFit Hyannis and grateful for the positive energy she brings every day!

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20.4

Friday, November 1, 2019

WOD
“20.4”

30 Box jumps (24/20)
15 clean and jerks (95/65)
30 box jumps (24/20)
15 clean and jerks (135/85)
30 box jumps (24/20)
10 clean and jerks (185/115)
30 single-leg squats
10 clean and jerks (225/145)
30 single-leg squats
5 clean and jerks (275/175)
30 single-leg squats
5 clean and jerks (315/205)

Time cap: 20 minutes

Stay in Control.

Thursday, October 31, 2019

WOD

10 Rounds, 

3 minutes on/1:00 rest

 Alternate between A and B

A.) Row 500m, in remaining time plank

B.) Bike 30/20 Cal, in remaining time single unders

This workout is unscored.  Focus on controlled breathing through movements.  Allow yourself at least :30-:45 on plank/single unders so if you’re not done with row/bike get off and begin plank/single unders.

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KEEP MOVING.

Wednesday, October 30, 2019

EMOM 12, alt.

Odd: 6 Double DB Snatch + 20 Mountain Climbers + 4 Alt. DB Rows

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

WOD

AMRAP 20

40 Wall Balls (20/14 to 10′)

30 Burpees over DB

20 Alt. DB Snatch (50/35)

10 each side DB S2OH

5 Bar Muscle Ups

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Strong.

Tuesday, October 29, 2019

Strength/Skill

Every 2:00 for 12:00

2 Rounds

5 C2B Pull Ups + 2 Squat Snatch @70-80%

WOD

100 Double Unders

Then:

5 Rounds

12 Deadlifts (115/75)

9 Hang Snatch

6 Overhead Squats

Then:
100 Double Unders

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Monday- Let’s GOOOO!!!!

Monday, October 28, 2019

Strength

Squat Cleans

EMOM 12

Min 1-3: 4 reps @ 60%

Min 4-6: 3 reps @ 70%

Min 7-9: 2 reps @ 80%

Min 10-12: 1 rep @ 90%

WOD

AMRAP 14

5 Clean and Jerks (185/135)

10 T2B

15 Box Jumps (24/20)

20 Alt. Pistols

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20.3

Friday, October 25, 2019

WOD

“20.3”

21-15-9

Deadlifts (225/155)

Handstand Pushups

Then:

21-15-9

Deadlifts (315/205)

*50 Feet Handstand Walk after each set

Time Cap: 9 Minutes

Optional Post WOD Conditioning:

Choose One-

Bike: 10 Rounds- :20 HARD/:40 rest

OR

Row: 5 Rounds- 250m row HARD, 1:00 rest

Goats and Tabata

Thursday, October 24, 2019

Goat Work
EMOM 12:

Choose two movements that you would like to work on.

-Odd minutes: Movement 1

-Even minutes: Movement 2

*Reps dependent on movement
*Goal is quality not quantity

WOD

Tabata

8 Rounds of :20 on/:10 off- complete all 8 rounds of movement before moving onto next movement

1:00 rest between movements.

– Bike

- Sit Ups

- Row 

- Parallette Shoot Throughs (forward and back is one rep)

- Burpees

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