Tuesday October 16

Tuesday October 16

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

 

W.O.D

Dork

6 rounds for time of:

60 double-unders

30 kettlebell swings 70/53

15 burpees

  • 25 min time cap.

Scaling Option: 4 Rounds as written or 4 rounds for time of:

60 single-unders, 20 kettlebell swings (can be russian if needed), 10 burpees

 

Monday October 15

Monday October 15

Strength

Back Squat 1RM

W.O.D

“Karen”

150 Wallballs for time, 14/20

  • 15 min time cap.

 

OPEN/PERFORMANCE  as written

FITNESS 10/14, 100 WB

TEENS- see your coach! 

 

*TEENS*

Back Squat 2RM – normal decent down, active 3 sec hold in the bottom.

 

Recovery

5min cool down on the bike, then 2 rounds NOT for time:

3 Wall Climbs + 3 Strict Pull Ups

 

Saturday October 13

Saturday October 13

Partner Workout (2018 Team Series Event 8’ish)

For time:
50 abmat sit ups
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
50 abmat sit ups

Open/Performance – as written and may substitute abmats for GHD sit-ups (see a coach for help)
Men: 50-lb. dumbbells or kettlebells, 24-in. box
Women: 35-lb. dumbbells or kettlebells, 20-in. box

Fitness/First Class
For time:
30 hanging knee-raises
40 single-arm dumbbell snatches
50 box step-overs
40 single-arm dumbbell snatches
30 hanging knee-raises

Men: 35-lb. dumbbells, 20-in. box
Women: 20-lb. dumbbells, 20-in. box

If needed, substitute AbMat sit-ups for the knee-raises and further reduce the weight of the dumbbells. Ignoring the dumbbells and performing unweighted box step-overs is also an option

 

RECOVERY

Cool Down, Lots of High Fives and join Michele for YOGA!

Friday October 12

Friday October 12

W.O.D

2018 Team Series Event 7
1 rep of the following complex for max load:
Deadlift / hang clean / hang clean and jerk

  • 10min time cap

W.O.D

“Bust”…tuned up!

12min AMRAP
12 Shoulder to Overhead
6 Ring or Bar Muscle Ups

Open – 155/105
Performance 135/95, 12 Chest to Bar
Fitness – 115/75, 12 Pull Ups

**please note** you will have to write in the comments if you do CTB vs. MU.

 

RECOVERY

3 Rounds of: Reverse Hyper (weighted or not) + 20 Hollow Rocks

 

Thursday October 11

Thursday October 11

Skill

Build to a Heavy Turkish Get-Up

  • Right and Left = 1

W.O.D

2018 Team Series Event 4

5 rounds for time of:
50 double-unders
50-ft. single-arm overhead lunge

Open/Performance
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Fitness
5 rounds for time of:
50 single-unders
50-ft. single-arm overhead lunge

Men: 35-lb. dumbbell
Women: 20-lb. dumbbell

Choose a dumbbell with which you can lunge 25 ft. without setting it down. Newer athletes can also reduce the number of rounds, reps of the single-under and distance of the lunge so that the workout can be completed in under 15 minutes.

**Box jumps get the best of your calves yesterday? SUB: Assault Bike or Rowing**

RECOVERY

5min Bike or Row (Recovery Pace)

2 Rounds: 10 Plate Raises + 10 Banded Good Mornings

 

TEENS

Teams of 2 or 3:
20min AMRAP
5 Toes to Bar/Knees to Chest
10 DB Bench Press
15 Assault Bike Calories

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