Push It

Wednesday, January 15, 2020

Strength

Bench Press 

4-4-4-4-4

*8 each single arm DB Bent Over Row after each set

WOD

50-40-30-20-10

Air Squats

Sit Ups

*12 DB Hang Clean and Jerks (50/35) after each set (may be broken up however but must be split evenly)

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Down and Up Chipper

Tuesday, January 14, 2020

Strength

EMOM 10, alt.:

3 Back Squats @ 80%

3 Press @ 80%

WOD

“Down and Up Chipper”

50 Double Unders

40 OH Walking Lunges (45/25)

30 Alt. Pistols

15 Clean and Jerks (185/125)

30 Alt. Pistols

40 OH Walking Lunges (45/25)

50 Double Unders

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Monday Funday

Monday, January 13, 2020

WOD

AMRAP 6

10 Burpees over Rower

10 Cal Row

AMRAP 6

10 Power Snatch (95/65)
10 Deficit Push Ups (45lb plate)

AMRAP 6

10 Deadlift (225/155)

10 Burpee Box Jumps (24/20)

AMRAP 6

10 DB S2OH (50/35)

10 Cal Bike

*2:00 Rest between each

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Strong

Friday, January 10, 2020

Strength

EMOM 10, alt.

5 Deadlift @ 70%

5 Push Jerk @ 70%

WOD

500m Row or 30/20 Cal Bike*

Then:

20-15-10-5

Squat Clean Thrusters (115/75)

Lateral Barbell Burpees

Then:  

500m Row or 30/20 Cal Bike*

*You will row once and bike once.

 

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You Got It.

Thursday, January 9, 2020

Conditioning

EMOM 12, alt:

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

Odd: 5 T2B+ 12 Push Ups + 5 T2B

WOD

AMRAP 12

3-6-9-12-15-18…

Power Snatch (95/65)

Box Jumps (24/20)

Sit Ups

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15 Rounds, NBD

Wednesday, January 8, 2020

Strength

Bench Press

5-5-5-5-5

*20 alt. KB bent over rows after each set

WOD

15 Rounds

30 Double Unders

12 Wall Balls (20/14 to 10′)

1 Muscle Up

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Effort is a Choice

Tuesday, January 7, 2020

Strength

EMOM 10, alt.

5 Back Squats @ 70%

5 Press @ 70%

WOD

10 Burpees

10 Burpees

20 Push Jerk (95/65)

10 Burpees

20 Push Jerks

30 Hang Cleans

10 Burpees

20 Push Jerks

30 Hang Cleans

40 Front Rack Lunges

10 Burpees

20 Push Jerks

30 Hang Cleans

40 Front Rack Lunges

50 Deadlifts

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“The Chieftess”

Monday, January 6, 2020

Strength

OTM 8

Power Clean + Hang Clean

WOD

“The Chieftess”

5 Rounds

AMRAP 3, Rest 1:00

3 Power Cleans (175/125)

6 HSPU

9 Air Squats

*Pick up where you left off.

Claire Zisserson

On December 29th 13 year old Claire Zisserson was killed in Pembroke and her friend Kendall who was also injured. A drunk driver took her Claire’s life. The tragedy is a shock to everyone, especially Claire’s family. Claire was a bright, kind 13 year old girl full of life with a bright future. Everyone loved her and she will be missed by so many.

Her father is a member at CrossFit 1620 in Plymouth and has asked that people wear green (her favorite color) on Monday to remember her but would like to wait to do a workout to honor her.

You can see her obituary here: https://www.boston.com/news/local-news/2020/01/02/claire-zisserson-obituary

If you would like to make a donation to either family you may do so here:

https://www.gofundme.com/f/claire-zisserson

or

https://www.gofundme.com/f/x34e6-please-help

Please keep both families in your thoughts and prayers during this difficult time.

Wicked Strong

Friday, January 3, 2020

Strength

Deadlift

4-4-4-4

*8 each side single leg KB RDL after each set

WOD

50 DB Box Step Ups (24/20 w/ single 50/35lb DB)

Then:

12-10-8-6-4-2 Deadlifts (275/185)

24-20-16-12-8-4 Hand Release Push Ups

Then:

50 DB Box Step Ups (24/20 w/ single 50/35lb DB)

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CFHY December Athlete of the Month: Kyle Dailey

The CrossFit Hyannis Athlete of the Month for December 2019 is Kyle Dailey.  After his brother Kevin tried for years to convince him to try out CrossFit, Kyle finally decided to take the plunge and has been making consistent improvement for months.  He is committed to the process of laying solid groundwork for improvement, not rushing to some arbitrary “final destination” but recognizing the importance of the process and the journey.  He asks questions, takes feedback, and works hard. He committed to coming to the gym regularly and since making this commitment he has made drastic improvement in his movement patterns and overall health and fitness.  We’re grateful to have Kyle at CrossFit Hyannis and love the positive attitude and energy he brings everyday!

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