Tuesday January 15

Tuesday January 15

“Fuller Circle”

For Time:
50/35 Calorie Assault Bike or Row
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike or Row

Open – as written
Performance – 75 Double Unders x 2
Fitness – 50 Double Unders x 2

Recovery
3 Rounds NOT for time:
100ft Farmers Carry (as heavy as possible but unbroken)
100ft Double Overhead DB Carry (as heavy as possible but unbroken)

 

Monday January 14

Monday January 14

Strength

2RM Hang Power Clean

  • Build to a heavy double for the day.

W.O.D

“Nasty Girls” (benchmark)

3 rounds for time of
50 Air Squats
7 Muscle-ups
10 Hang power cleans 135/95

Rx: as written
Scaled: Bar Muscle Ups – 14 Regular Pull Ups, 115/75

Recovery/Midline
30-20-10:
Russian Kettlebell Swings (70/53)
GHD Sit-ups or Hollow Rocks

 

Saturday January 12

Saturday January 12

“DONNY”

21-15-9-9-15-21 reps for time of:
• 225/155 pound Deadlift
• Burpee

Free Sessions: Kettlebell Deadlift + Up downs

 

Recovery

5min Cool Down on BIke or Rower and say hi to the new peeps!

YOGA

 

Friday January 11

Friday January 11

“Low Five”

AMRAP 5:
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Barbell Burpees

–Rest 5 Minutes —

AMRAP 5:
30/21 Calorie Row
15 Power Snatches (115/80)
Max Lateral Barbell Burpees

–Rest 5 Minutes —

AMRAP 5:
30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Barbell Burpees

Open/Performance – as written
Fitness – (75/45) (95/65) (115/75) Reg. Burpees

Recovery
3 Rounds of:

2min Bike + 15 Banded Pull Aparts + 15 Banded or PVC Good Mornings

 

Thursday January 10

Thursday January 10

Bee’s Knees

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike
1 Minute Rest

Open/Performance/Fitness – as written

Recovery:
5min ON/1min OFF for transition, any order, single round. For time or NOT for time, you choose.
Ski Erg
Bike
Row

 

Due to the new Maine and CDC regulations, we are running a limited schedule.  Please contact info@crossfitbangor.com for more information.  We will be starting in-person classes on May 11th, and continuing with our online zoom classes until further notice.   CFB Staff