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Wednesday January 2

Strength/Skill Squat Clean Complex Build to a Heavy 3-Position Squat Clean: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean W.O.D “Clean Sheet” AMRAP 3: 9/6 Calorie Assault Bike 9 Power Cleans (95/65) –Rest 3 Minutes — AMRAP 3: 9/6 Calorie Assault Bike 7 Hang Squat Cleans (115/80) –Rest 3 Minutes — AMRAP 3: 9/6

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Melinda MettenWednesday January 2

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Monday December 31

Strength Deadlift Build to a heavy set of 5 for the day. W.O.D 7 Rounds: 21 AbMat Sit-ups 15 Box Jumps (24/20) 9 Deadlifts (185/135) Open/Performance – as written Fitness – 155/105 Scaled – 115/75 Recovery: NOT for time 3 Rounds of – 10 Reverse Hypers 10 Hip Extensions 10 Hollow Rocks  

Melinda MettenMonday December 31

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Saturday December 29

“Powerpuff” (SOLO) For Time: 30 Toes to Bar 30/21 Calorie Assault Bike or 500/400 Meter Row 15 Power Cleans (175/115) 60/42 Calorie Assault Bike or 1000/800 Meter Row 15 Power Cleans (175/115) 30/21 Calorie Assault Bike or 500/400 Meter Row 30 Toes to Bar   “Powerpuff” (TEAM) For Time: 50 Toes to Bar 30/21 Calorie Assault Bike or 500/400 Meter

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Melinda MettenSaturday December 29

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Friday December 28

“Vader“ 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower   Performance/Open – as written Fitness – 30/20 DB, Burpees NOT over rower   Recovery 2-3 Rounds 100ft Overhead Double KB Walk 25 GHD Sit Ups or Hollow Rocks  

Melinda MettenFriday December 28

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Thursday December 27

“Spin Cycle” AMRAP 18: 3 Rope Climbs 20/14 Calorie Assault Bike or Row 60 Double Unders   Performance/Open – as written Fitness – 30 DU or 60 singles, 1 Rope Climb   Recovery NOT for time 4 Rounds of: 100ft Farmers Carry (any weight/object) 6/side DB Bent over Rows (any weight)  

Melinda MettenThursday December 27

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Wednesday December 26

Strength Overhead Squat Build to a heavy set of 5 for the day. 15min W.O.D Dead Arm AMRAP 12: 5 Strict Handstand Push-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65)   Open/Performance – as written Fitness – 15 regular push ups   Scaling Options: 5 Barbell Strict Press   Recovery NOT for time: 5-4-3-2-1 Wall Climbs Weighted Strict Pull Ups

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Melinda MettenWednesday December 26

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Monday December 24

“BellyFlop” For Time 21-15-9: Box Jump Overs (24/20) Power Cleans (115/80) Chest to Bar Pull-ups Front Squats (115/80) Lateral Barbell Burpees Push Jerks (115/80) -20min time cap- Open/Performance – as written Fitness – Pull Ups 95/65 Recovery: 1k SLOW Cool Down Row 3 Rounds of 10 Band Pull Aparts + 5″ worms Crossover Symmetry/ROMWOD

Melinda MettenMonday December 24

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Amy H

When did you start at CrossFit Bangor? I started Tiffany’s on-ramp class in early April, 2018.  It’s been eight months, which doesn’t seem possible! Proudest CrossFit accomplishment: Every day I’m reminded of how different my life is today than it was before.  I remember feeling so intimidated the first time I walked through that door, and then again, the first

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Melinda MettenAmy H

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