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Loading Coach, Please Wait #10

Hello everyone, This weekend sure has been rough and hopefully multiple bottles of water have been drank (#hydrateordiedrate) and many pools/lakes have been swam in. Even though there has been much complaint about this humidity, I would 100% take this over feeling my nostrils are freezing shut walking between my car and a building. However, I also wouldn’t mind if

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Tiffany SuretteLoading Coach, Please Wait #10

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Dena B.

When did you start at CrossFit Bangor: January of 2017. Proudest CrossFit accomplishment: My first muscle up! I finally got it in March of this year after lots of helpful coaching. Favorite lift, metcon, or both: I like most chipper-type workouts. Plowing through one movement at a time seems to agree with me. A movement or workout you’re hoping to

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Tiffany SuretteDena B.

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Saturday July 20

PARTNER STRENGTH 10-9-8-7-6-5-4-3-2-1 Bench Press (Bodyweight) *Work in teams of 3 changing weights as needed. Rest as needed b/t sets. 20:00 Hard Cap   Ballerina” FOR TIME 40-60-80-60-40 Plate Jumps* 10-20-40-20-10 Toes to Bar *Plate jumps are both feet of then on to plate. Fast footwork!

Tiffany SuretteSaturday July 20

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Saturday July 20

PARTNER STRENGTH 10-9-8-7-6-5-4-3-2-1 Bench Press (Bodyweight) *Work in teams of 3 changing weights as needed. Rest as needed b/t sets.-20:00   WOD FOR TIME 40-60-80-60-40 Plate Jumps* 10-20-40-20-10 Toes to Bar *Plate jumps are both feet of then on to plate. Fast footwork!  

Tiffany SuretteSaturday July 20

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Thursday July 18

WORKOUT TABATA 8 SETS, :20 WORK / :10 REST TABATA 1 Box Jump (20) TABATA 2 Push-Ups TABATA 3 DB Bent Over Row (35/25)|(25/15) TABATA 4 Plate ground to OH or light American KB Swing TABATA 5 Strict Hollow Flutter Kicks   FINISHER “SUNS OUT, GUNS OUT” 3 SETS 12/12 Concentration Curls-Rest as Needed b/t Sets   Barbell Topic: Full

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Tiffany SuretteThursday July 18

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Wednesday July 17

STRENGTH CLEAN COMPLEX EVERY 2:00 FOR 8 SETS 1 Squat Clean* *Start moderate-heavy and build to heaviest single rep. WOD 3 ROUNDS FOR TIME 200m Run 10 C2B Pull-ups 21 Deadlift (225/155)|(155/105) -12:00 Hard Cap   OPTIONAL COOL DOWN FOR RECOVERY 5:00 Flow Stretching Focusing on Hips & Hammies

Tiffany SuretteWednesday July 17

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Monday July 15

STRENGTH 5×5 (20X1) Back Squat @65-75% of 1RM* -Rest 2:00 b/t Sets- *Heavier than the previous week’s 5×5. Note the :02 descent vs. :03 descent last week. WOD AMRAP 10 MINUTES 15 Wall Ball (20/14)|(14/10) 25 Double Under   COOL DOWN FOR RECOVERY 5:00 Slow Pedal on Bike

Tiffany SuretteMonday July 15

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Saturday July 13

PARTNER STRENGTH IN TEAMS OF 2… EMOM x 10 MINUTES MIN 1 – 3 Deadlift (Athlete Choice, Heavy) MIN 2 – 6 Seated DB Arnold Press (Athlete Choice, Moderate)* *Seated DB press can be done from a bench or box.   WOD “Death By Burpees” min 1 – 1 burpee min 2 – 2 burpees so on and so on…

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Tiffany SuretteSaturday July 13

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