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Saturday May 11

“Salt Shaker” Teams of 2 Buy in Partner 800m Run/Row -Then- 30-20-10 Toes to Bar Thrusters 95/65 -Then- Cash out Partner 800m Run/Row   Open/Performance – as written Fitness – 600m Run/Row 75/45   Recovery: Give some high fives and go for a walk with a buddy!  

Tiffany SuretteSaturday May 11

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Friday May 10

Strength Deadlift 1 x 10 Building to a heavy set of touch and go deadlifts. Think about that weight that you struggle to do sets of 10 within a workout and use that as guidance.   W.O.D Goal is unbroken however, breaking up the first few rounds in sets of 2 isn’t wrong. Work to your strengths. If CTB fade

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Tiffany SuretteFriday May 10

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Thursday May 9

Strength 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. W.O.D 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

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Tiffany SuretteThursday May 9

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Wednesday May 8

WOD BRIEF: 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

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Tiffany SuretteWednesday May 8

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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

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Tiffany SuretteCourtney J

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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.   “HACK” 20 Minute EMOM: 10 back squats (135/95) + 10 KB 50/35 rest   Open – as written or NO MORE THAN

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Tiffany SuretteTuesday May 7

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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

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Tiffany SuretteMonday May 6

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Saturday May 4

Partner WOD – Teams of 3 Teams Run Together, then divide work, 1 works 2 rest 2 Rounds of “Giggiity” 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

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Tiffany SuretteSaturday May 4

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Friday May 3

STRENGTH: 4 x 6 Strict Press 4 sets of 6 of the SAME weight 70-75% of 1RM or you last heaviest single shoulder press.   METCON: 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

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Tiffany SuretteFriday May 3

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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

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Tiffany SuretteThursday May 2

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