Thursday May 9

Thursday May 9


Strength: Split Squat 5 sets of 6 per leg

  • Increase in weight if able.
  • 10mins to work

Building from the previous weeks, gaining strength and confidence with the unilateral squat work.


Building on our running and adding in a different pressing motion other than standard push-ups.

20 Minute EMOM:

Min 1: 200m run

Min 2: 16 Ring dips

Open/Performance – as written

Fitness – matador dips

20 Minute EMOM:

1. 200m run

2. 16 Ring dips


Open/Performance – as written

Fitness – matador dips (use bands if necessary)




Run or Row

Base test

Run or Row 250, do not sprint, consider using 80% effort, use this time as the ruler for todays WOD


10 Rounds of 250m Repeats with equal work to rest



Topic: Full movement: Snatch

Techniques and Drills

Complex 1: SGDL + Snatch Pull + Hang Muscle Snatch

Complex 2: Snatch Pull + Hang Power Snatch + Snatch Balance

Complex 3: Power Snatch + 2 OHS

Complex 4: Snatch + OHS


Wednesday May 8

Wednesday May 8


Strength focus today is our shoulder to overhead work with various lifts. The goal is to be able to differentiate between the overhead movements and not about the weight as well as exposure to the split jerk footwork.

METCON/Blink: This is fast, highly uncomfortable sprint work. No further explanation needed, you know what this is supposed to feel like.

  • Everyone will move onto the burpee box jumps overs at the 2min mark.


Every 2min for 14min (7 sets total)

1 Strict Press + 2 Push Press + 3 Push Jerks + 1 Split

  • Racks or floor, athletes choice depending on personal goals.



5min AMRAP

BUY IN: 30/20 Calorie Assault Bike

Remaining time: burpee box overs


Open/Performance – as written

Fitness – 25/15 Calorie Assault Bike

Scaled – 15/10 Calories Assault Bike


Optional Workout – EMOTM x 20min

  1. 10 Cal Assault Bike
  2. Burpees
  3. Box Step Ups
  4. Hollow Rocks


Accessory Work

100ft Overhead Carry (barbell, dumbells, kettlebells)

Slider Reverse Lunges + 50ft Seal walk w/sliders


**Optional Work BEFORE/AFTER class**

Every 4min x 16min

200m Run

5 Strict Pull Ups

10 Push Ups

15 Air Squats


Courtney J

Courtney J

Please welcome Courtney Jurson to the CrossFit Bangor Summer Intern Program! Take a moment to say hello to Courtney at the gym, and please  read below to learn a little bit more about her and her journey to CrossFit!

CF- L1

FF/Advanced EMT

Courtney is working towards her B.S. in Kinesiology – Exercise Science through the University of Maine in Orono

Courtney started at CrossFit Black Bear in the Fall of 2015 after wanting to find a form of exercise that fulfilled both her competitive spirt and camaraderie found previous in high school sports. From her first workout she was hooked by the unique spirit of community of bettering oneself but cheering on everyone, high-fives after the workouts, and the powerful feeling of achievement upon finishing an intense workout. Courtney continued her CrossFit journey while in San Sebastian Spain at CrossFit Donostia. Upon coming home, Courtney joined CrossFit Bangor in Fall of 2016. 

As a FF/AEMT, Courtney prides herself in being an excellent role model for current and future female Fire Fighters. She hopes to lead by example by being physically and mentally prepared for her role as a Fire Fighter.  She hope to inspire others within the firefighter/EMS field to take control of their fitness.

Courtney’s favorite lift is the squat clean

One of Courtney’s favorite quotes is from Coach Ben Bergeron of CrossFit New England, “What is grit, really? It’s a word that’s been used to describe everything under the sun, but it means something specific: when things get hard, you push harder; when you fail, you get back up stronger; when you don’t see results, you don’t get discouraged, but you just continue to pound away day, after day, after day, with relentlessness, consistency, heart, and passion — that’s grit.” 

Tuesday May 7

Tuesday May 7

 The goal is to be able to complete all 25 reps on the ODD minutes (10 rounds total). So if you miss an early round, lower the

weight on the back squats to ensure you meet the reps.



20 Minute EMOM:

  1. 10 back squats (135/95) + 10 KB 50/35
  2. rest


Open – as written or NO MORE THAN 35-40% of most current 1RM Back Squat

Performance – 115/75 + 50/35

Fitness – 95/65 + 35/26

Accessory Work

3-4 Rounds of

10-12 Reps Reverse Hyper (no greater than 50% of back squat)

10 Barbell Glute Bridge (athletes choice on weight)

10/Leg Single Leg RDL (dumbbell/kb)


**Optional Work BEFORE class**


Superset work:

Floor Press 3-3-3-3-3

Matador Dips 3-3-3-3-3

  • Add weight if needed.



Monday May 6

Monday May 6

In preparation for Murph scale as needed today. If you are planning on doing this workout with the vest, opt in for 3 rounds instead of 5.

  • Strict pull-ups are never wrong but if possible let’s stay away from banded pull-ups since we won’t be able to accommodate those the day of Murph.

Trial Run

500m Row/ 400m Run

5 Rounds of:

3 Pull Ups

7 Push Ups


500m Row/ 400m Run

5 Rounds of:

3 Pull Ups

7 Push Ups


500m Row/ 400m Run

5 Rounds of:

3 Pull Ups

7 Push Ups


  • 20min STRICT time cap


Open/Performance – as written

Fitness – 3 Rounds of 3 Pull Ups + 7 Push Ups

Scaled/Shred – Ring Rows/200m Run


Accessory Work/Recovery


Wall Climbs


Air Squats


**Optional Strength Work Suggested BEFORE class**

EMOM for 5min:

3 Squat Snatches (can be singles)


At the compeletion of your 5th set (Min 5) move to every 2min for 10min and build to a heavy single for the day.

  • 80% or better is the goal.
  • Don’t sacrifice form.
  • Can use this strength work for power snatch as well.
Saturday May 4

Saturday May 4

Partner WOD –

Teams of 3

Teams Run Together, then divide work, 1 works 2 rest

2 Rounds of


In 5 min

Run 400m once

Then AMRAP Calories on Assault Bike

–1 min Rest–

In 5 min

400m run once

Then AMRAP Cleans 115/80

–1min rest–

In 5 mins

400m run once

Then AMRAP Burpees

In todays meton teams will run (or row) as a buy in together, work thereafter will be 1 works, 2 rest.
Todays metcons will be a sprint and then short internal work, so find  weight and pace you can contuse to maintain

You will go through this workout twice, resting 1 min between rounds

Scoring will be total reps combined of cals on the bike, cleans and burpees

Friday May 3

Friday May 3


4 x 6 Strict Press

4 sets of 6 of the SAME weight

  • 70-75% of 1RM or you last heaviest single shoulder press.



Stimulus wise, we are looking for a barbell weight that we are confident we could complete 9 touch and go snatches with, when completely fresh. Looking for a moderate load today to preserve the speed of the workout.


1 Round for Time:

35/25 Calorie Assault Bike

27 CTB Pull-Ups

21 Push Jerks

15 Overhead Squats

9 Squat Snatches


Open – 135/95

Performance – 115/75

Fitness – 95/65 Pull Ups


**If we are using a rower today in absence of a bike, complete 40/27 Calories.

Stimulus wise, we are looking for a barbell weight that we are confident we could complete 9 touch and go snatches with, when completely fresh. Looking for a moderate load today to preserve the speed of the workout.


Thursday May 2

Thursday May 2

“Rise and Grind”

100 Burpee Box Jump-Over for time 24/20″

*every min on the min to include the first minute 2 devils press*

20min time cap.

Open – 50/35 DB as written above

Performance – (75 Burpee Box Jumps), 35/20 DB

Fitness – (50 Burpee Box Jumps) 25/15lb plate style, 20″ step ups or 12″ Box

  • The goal today is to find that moderate pace of output where you don’t have to stop, you may not be fast but you are steady. The mind and body and never let it stop working.
  • When choosing dumbbells or plate weight for the devil’s press, choose something that will not take more than 15sec of work.


3 Rounds: 200m Run + 1 Heavy Front Load Carry (100ft)

  • Heavy sandbag, Front Racks Barbell Carry, etc.




For time

2k Row

5K Assault bike

1 mile run



Topic: From the Hang (Clean)

Techniques and Drills


Muscle Clean – 3×3

Hang Power Clean – 3×3

Speed under the bar

High hang squat clean – 5×3


High hang + Above the Knee + Below the Knee (1+1+1 x 5)

Wednesday May 1

Wednesday May 1

24 Minute EMOM 
1. 50 double unders
2. 15 Hollow Rocks
3. 15 Front rack lunges (135/95) (Front or Reverse)
4. 20 Push-ups
Open – As written
Performance – 115/75, 15 Push-Ups
Fitness – 95/65, 30 DU, 10 Push-Ups




Seated Dumbbell Strict Press

20 Band Pull Aparts


Tuesday April 30


1 x 1 Hang Squat Clean


“Under the Lights”

Ascending Ladder for 8 Minutes:
3 Hang Squat Cleans (95/65), 3 Toes to Bar
6 Hang Squat Cleans (95/65), 6 Toes to Bar
9 Hang Squat Cleans (95/65), 9 Toes to Bar
  • Continue to add (3) repetitions to each movement until time is called.
Completing the 12’s = 60 Repetitions
Completing the 15’s = 90 Repetitions
Completing the 18’s = 126 Repetitions
Completing the 21’s = 168 Repetitions
Completing the 24’s = 216 Repetitions



3×10 Reverse Hyper or Hip ext on GHD

3×10 Cossack Squats

3×10 Weighted Step ups (choose box height that allows knee to be at 90deg)