Tuesday, May 21, 2019

Strength

Back Squats

6-6-6-6

*10 Ring Rows after each set w/ :12 pause at top of last rep

WOD

“The Chief”

5 Rounds

AMRAP 3

3 Power Cleans (135/95)

6 Push Ups

9 Air Squats

*1:00 Rest between rounds

Monday, May 20, 2019

Partner Conditioning

With a partner, alternating rounds:

AMRAP 10

12 DB Thrusters (50/35)

10/8 Cal bike

WOD

AMRAP 18

30 Double Unders

15 Burpees Over DB

12 Alt. DB Snatch (50/35)

9 T2B

6 Each Side DB Push Jerks

3 Bar Muscle Ups

This guy.

*Due to the in house competition this Saturday  there will be no regular open gym hours. We will begin at 9:00am and run heats throughout the morning.  Can’t wait! Even if you are not competing, stop by Saturday morning to hang out and cheer everyone on!

If you are competing, please be here and ready to go by 9:00am. We will go over workouts and start throwing down right at 9:00am!

Friday, May 17, 2019

Strength

EMOM 12, alt.:

Odd: 2 Snatches

Even: 20 Up Downs

WOD

4 Rounds

10 Snatch (115/75)

20 Double Unders

30 KBS (55/35)

40 Double Unders

Thursday, May 16, 2019

WOD

4 Rounds, 1:00 at each to accumulate max reps:

-Row for Cals

- DB Push Jerks (50/35)

-Bike for Cals

- DB Hang Cleans (50/35)

-1:00 Rest between rounds

*Due to the in house competition this Saturday there will be no regular open gym hours. We will begin at 9:00am and run heats throughout the morning.  Can’t wait! Even if you are not competing, stop by Saturday morning to hang out and cheer everyone on!

Wednesday, May 15, 2019

WOD

25 Burpees

400m Run 

25 C2B Pull Ups

400m Run with MB

50 Wall Balls (20/14 to 10′)

400m Run with MB

25 C2B

400m Run 

25 Burpees

*Due to the in house competition this Saturday there will be no regular open gym hours. We will begin at 9:00am and run heats throughout the morning.  Can’t wait! Even if you are not competing, stop by Saturday morning to hang out and cheer everyone on!

Tuesday, May 14, 2019

Strength

Front Squats

10-8-6-4-2

WOD

30-20-10-20-30

Push Press (75/55)

Knees to Elbow

Thrusters (75/55)

Sit Ups

*Due to the in house competition this Saturday there will be no regular open gym hours on Saturday. We will begin at 9:00am and run heats throughout the morning.  Can’t wait! Even if you are not competing, stop by Saturday morning to hang out and cheer everyone on!

Monday, May 13, 2019

“McGhee”

AMRAP 30

5 Deadlifts (275/185)

13 Push Ups

9 Box Jumps (24/20)

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

We are excited to announce that we have purchased a building on Plant Road in Hyannis and CrossFit Hyannis will be moving within the next few months! We are currently working on demo, renovations, etc. at the new location- and are EXTREMELY excited about providing our members, community, and visitors with an amazing facility. There will be many more details to come, but we wanted to share the news- get FIRED UP!

Friday, May 10, 2019

Strength

Push Press Hell

3 Sets of 3-3-3 Reps with :20 overhead hold between all sets (including after last before racking weight)

-Do three reps then hold overhead for :20, do 3 reps then hold overhead for :20, do 3 reps then hold overhead for :20.  

Rack weight, rest, then do two more sets of 3-3-3.

WOD

5 Rounds

24 Wall Balls (20/14 to 10′)

12 Pull Ups

6 Clean and Jerks (135/95)

Thursday, May 9, 2019

Strength

Deadlift

4-4-4-4

*5-10 Dips after each set

WOD

AMRAP 8

40 Double Unders

4 Deadlifts (115/75)

4 Hang Cleans

4 Shoulder to Overhead

Rest 3:00

AMRAP 8

40 Double Unders

4 Deadlifts (175/125)

4 Hang Cleans

4 Shoulder to Overhead 

*For scoring purposes, 10 DU is 1 rep. Score is total reps.

The CFHY In House Competition is NEXT weekend- Saturday, May 18th at 9:00am.  If you have not yet signed up but would like to participate please do so by the end of this week!  Don’t worry if you don’t have a partner or have never competed before- we will find you a partner and this is a great opportunity to have some fun throwing down with the CrossFit Hyannis community.  All workouts are posted on the CFHY Instagram page, and remember there is a “Scaled Plus” category so we can additionally scale workouts if needed.  $15 entry fee, let a coach know if you have any questions!

Wednesday, May 8, 2019

WOD

25 Rounds

1 Squat Clean Thruster (165/115)

4 Burpee Box Jumps (24/20)

Interested in having your teen train at CrossFit Hyannis this summer?  Contact Bridget at bridget@crossfithyannis.com or ask a coach if you have questions!