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Friday February 8

“Over Easy” For Time: 50/35 Calorie Assault Bike or Row Directly Into… 3 Rounds: 21 Chest to Bar Pull-ups 15 Overhead Squats (115/80) 9 Power Clean and Jerks (115/80)   Open/Performance – as written Fitness –  Chin-over-bar Pull Ups, 95/65 both barbell movements   Recovery 5-4-3-2-1 Wall Climbs *50ft Front Rack Dumbell Walking Lunge  

Melinda MettenFriday February 8

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Thursday February 7

Strength  Snatch Complex On the Minute x 10: 1 Hang Power Snatch + 1 Power Snatch   “Randy” For Time: 75 Power Snatches (75/55)   Open/Performance – as written Fitness – 65/45   Recovery 30 band pull aparts + 20 banded good mornings  

Melinda MettenThursday February 7

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Wednesday February 6

Tempo Pausing Back Squat 5 Sets of 2 7 Seconds Down. 3 Second Pause.   “After Party” 1-2-3-4-5-6-7-8-9-10: Dumbbell Front Squats (50’s/35’s) After Each Round: 30 Double Unders   Open/Performance – as written Fitness – 35/20’s – 10-15 Double Unders   Recovery 1000m Row (Not for time) Every 500m Couch Stretch for 1min/side  

Melinda MettenWednesday February 6

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Tuesday February 5

“Hangnail” AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Assault Bike 20 Lateral Barbell Burpees 15 Deadlifts (245/165)   Open – as written Performance – Deadlifts 225/155 Fitness – 35/20 Deadlifts 185/135   Recovery (2-3 Rounds) 15 Reverse Hyper 10 GHD Sit-Ups (Abmats) 15 Hip Extensions (Glute Bridges)  

Melinda MettenTuesday February 5

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Monday February 4

“Life Jacket” AMRAP 5: 27/20 Calorie Row 27 Thrusters (115/80) 27 Chest to Bar Pull-ups –Rest 5 Minutes– AMRAP 5: 21/15 Calorie Row 21 Thrusters (95/65) 21 Toes to Bar –Rest 5 Minutes– AMRAP 5: 15/10 Calorie Row 15 Thrusters (75/55) 15 Pull-ups   Open/Performance – as written   Fitness 95/65 – 75/45 – 65/55 Chin-over-bar Pull Ups Toes to

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Melinda MettenMonday February 4

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Saturday February 2

“Road Rash” Teams of 2, alternating full rounds: 10 Rounds for time: 5 Dumbbell Hang Clean and Jerk (Left Arm) 5 Dumbbell Hang Clean and Jerk (Right Arm) 10 Alternating Dumbbell Power Snatches 10 Chest to Bar Pull-ups 15/10 Calorie Assault Bike or Row   Open/Performance – 50/35 Fitness –  35/20 Chin-over-bar Pull Ups   FREE SESSIONS Dumbell Shoulder Press/Push

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Melinda MettenSaturday February 2

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Friday February 1

Strength Hang Squat Clean 1RM Build to a heavy single for the day. W.O.D “Top Down” For Time: 50 Burpees 40/30 Calorie Assault Bike 30 Hang Squat Cleans (115/80)   Open/Performance – as written Fitness – 95/65   Recovery (Unbroken Toes to bar) 12-8-6 (Unbroken Overhead Walking Lunge – barbell or dumbbell – go as heavy as you are confident)

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Melinda MettenFriday February 1

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Thursday January 31

“No Brainer” On the 3:00 x 5 Rounds: 21 Plate Hops 12 Shuttle Sprints (32 ft) 6 Deadlifts   -Build in Loading on the Deadlift, the score is the slowest round. -Shuttle sprints are set 10 meters apart. -A rep will be counted every time athletes make one point of contact past a cone or tape. -Plate hops are done

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Melinda MettenThursday January 31

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Scott S.

When did you start at CrossFit Bangor? I started Onramp in October of 2012.  Five years prior to this, I took a spill on my mountain bike, breaking my arm and causing some shoulder damage.   I kept up with cardio routines but couldn’t even conceive that I would be able to do push ups, pullups or other shoulder intensive moves

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Melinda MettenScott S.

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