Saturday April 13

Metcon

“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

L1 Performance: (75, 55) (Knee Lifts)
L2 Fitness: (65, 45) (Abmat Sit-ups)

It’s up to you and your teammate today to come up with a strategy that works best.
Both thrusters and T2B should be able to be completed in at least 5 reps per set

– there is a total of 50 reps of each movement per person if split evenly. In terms of breaking the running intervals, that’s entirely your call today.
Monday April 1

Monday April 1

Strength

Back Squat 1×2

1 x 6 (75%)

1 x 4 (80%)

1 x 2 (85%)

1 x 6 (80%)

1 x 4 (85%)

1 x 2 (90%)

  • Every 2min x 12 min
  • Be sure to give at minimum 5min to build to the 75%.
  • As always to “Go by feel” and use last weeks “pop quiz” 1 x 2 as a guide.

 

W.O.D

“Grunt Style”

10min AMRAP

16 Front Rack Reverse Lunges @ 25-35% of 1RM FS

18 Kettlebell Swings 53/35

20 Weighted AbMat Sit-Ups (any object/weight)

 

Open/Performance – as written

Fitness – 44/26

 

Recovery

3 Rounds NOT for time 200m Run

**suggested rest ratio 2:1

Tuesday March 26

Tuesday March 26

Strength

1×1 Hang Power Clean

W.O.D

“Big Wheel”

15/12 Calorie Bike
9 Hang Power Clean
6 Push Jerks

O & P – 185/135
Fitness – 155/105

Recovery
Accumulate 2min of:
Hanging L-Sit or L-Sit Hold

 

Monday March 25

Monday March 25

Strength

Build to a heavy 3 rep Bench Press

W.O.D

“Double Pits to Chesty”

EMOM for 12 mins
Min 1: 40 Double Unders
Min 2: 10 Push-ups AND 10 ab mats

 

Saturday March 23

Saturday March 23

“Party Bus”

Teams of 3

12min

Find 3 position power clean

Team uses 1 bar.

–Rest 3 mins–

Teams of 3
AMRAP 15
9/6 Cal bike
6 lateral bar burpees
3 power cleans

*Waterfall style. Once partner 1 is off the bike, the next partner can begin and so on.
**Score is total full rounds completed

Friday March 22

Friday March 22

Open workout 19.5

33-27-21-15-9

Thrusters 95/65

Chest to bar pull ups

Time cap is 20min.

Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

 

Thursday March 21

Thursday March 21

“After Hours”

For Time:
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)

After Each Round:
15 AbMat Sit-ups
30 Double Unders

 

Aerobic Capacity

Bragging Rights

4 Rounds
300m run
Sled push (down and back) 235/195
30 Air Squats
Rest 1 min between rounds

Record slowest round

 

Wednesday March 20

Wednesday March 20

Strength

Back Squat

Build to a heavy set of 5

W.O.D

“Jacqueline”

For Time:
1000 Meter Row
50 Wallballs (20/14)
30 Toes to Bar

 

Episode 4: Chiropractics with Dr. Antony Angus

Episode 4: Chiropractics with Dr. Antony Angus

Carl talks with Antony about the evolution of his fitness, wind surfing and his new chiropractics services (including acupuncture and dry needling) at CF Bangor.

Dr Antony Angus DC, FIAMA. Dr Angus has been a chiropractor and an acupuncturist since 1996. He has owned and run multiple practices and specializes in chiropractic, dry needling and myofascial work. He is available at Crossfit Bangor on Friday afternoons (starting in April) and Saturday mornings. For appointments call or text him on 207-735-6637.

Tuesday March 19

Tuesday March 19

‘Bedtime”

5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)