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Thursday April 18

Strength EMOTM alternating for 10min Min 1) 5 each leg – KB or DB (Bulgarian Split Squats) Min 2) 10 Box Jumps 24/20″   W.O.D “Miney Moe” 8 Rounds of: 20s Plate Push  45/25# Rest 90s -OR- 8 Rounds of: 20s Max Effort Air Bike Rest 90s

Melinda MettenThursday April 18

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Wednesday April 17

Strength/Skill 10 EMOM alternating movements Odd: 3 position Power Snatch Even: 15 Banded lat pull downs – You should have plenty of time to transition between movements. -Select a weight which will allow you to maintain proper form W.O.D “Buns + Guns” EMOM 8: ODD Minutes: 20 Glute Bridges (Double Leg) EVEN Minutes: 20 Alt. DB Curls (total)    

Melinda MettenWednesday April 17

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Tuesday April 16

Strength Power Clean Heavy Single Work up to a Heavy power Clean for the day: any day you can hit above 80% is a “good” day. W.O.D ”Chuck Rhodes” AMRAP 7: Squat Clean Thrusters Open: (185, 125) Performance: (155,105) Fitness: (135/95) Scaled: (115/75) Heres a burner version! AMRAP 7: 10 Thrusters (95, 65) 10 Burpees

Melinda MettenTuesday April 16

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Sarah P.

When did you start at CrossFit Bangor: My life changed completely once again when I transferred my job to a completely different area where I barely knew anyone. In September of 2016 I transferred from the Houlton State Police barracks to the Bangor Barracks. Once I moved down here and decided to make another huge decision (buying a house by

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Melinda MettenSarah P.

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Monday April 15

Today we are remembering Maine State Police Detective Ben Campbell. Thank you for your service. “Campbell” AMRAP 31 Minutes 5 Burpee Bar Muscle Ups 11 Bench Press 185/115 12 Box step over (24/20″) (70/50#) 82 Double Unders Scaled AMRAP 31 Minutes 5 burpee pull ups or ring rows 11 bench press 135/80 12 box step overs 50/35 dbs 82 single

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Melinda MettenMonday April 15

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Saturday April 13

“Escape and Evade” For time with a partner: 50 Thrusters (115, 75) 50 Toes to Bar 1 Mile Run 50 T2B 50 Thrusters (115, 75) 1 Mile Run L3: (95, 65) 30:00 Time Cap Open: as written L3 Performance: (75, 55) (T2B or Knee to chest) L2 Fitness: (65, 45) (Abmat Sit-ups) L1 Scale as necessary It’s up to you

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Melinda MettenSaturday April 13

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Friday April 12

Strength We are finding a 3RM close grip chin up. Rest 2 minutes between attempts. If unable to complete with weight, complete 6 sets of 3 reps with 90-seconds rest between sets with bodyweight. Scaling today will be 5 sets of 5 partner assisted close grip chin-ups.*any addition to body weight can be used. (weight vest, belt with weight on

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Melinda MettenFriday April 12

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Thursday April 11

Strength Back Squat with 1 second pause in the bottom: 5 x 3 @80%, every 90s. Same weight all 5 sets Use 3 sets to work up to your 80% and then complete 5 sets of 3 repetitions all at 80%. Back squats will have a 1-second pause in the bottom. **After back squats are complete start warming up touch

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Melinda MettenThursday April 11

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Wednesday April 10

“Clock Watcher” 20 Minutes on the clock: Buy-in: 200 Meter Front Rack KB Carry Then with the remaining time AMRAP: (53/35) 200 Meter Run or 400m Row 15 Sumo Deadlift High Pulls (53/35) 30 Double Unders Open: As written L3 Performance: (40/30) L2: Fitness: (35, 25) (:45s of Double Under Attempts) L1: Open: (30, 20) (Single Unders) Today’s workout is

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Melinda MettenWednesday April 10

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Tuesday April 9

Strength 5sets of 3 Push Jerks Perform 5 sets of 3 push jerks at 75-80% of weight achieved most recently. Sets will be done every 90 seconds. You should reset each rep at the shoulders focusing on set up and proper execution. Metcon “Move the Bar” 4 Rounds of: 8/5 Strict C2B Pull-ups 20 DB Alt. Step-ups (35, 25) (20”,

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Melinda MettenTuesday April 9

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