by admin | Mar 22, 2022 | WOD
WEDNESDAY 23 MARCH 2022
“SOLITARY CONFINEMENT” [ALL TRACKS]
For Time:
100 Lateral Burpees Over Rower
Every 2 Minutes [Starting @ 0:00]:
250/200 Meter Row
Score = Time it takes to complete the workout
STIMULUS: “SOLITARY CONFINEMENT” is a Threshold workout.
STRATEGY: Athletes should be able to complete the Row in 1:00. Athletes should aim to complete 10-15 Burpees each round.
SCALING: If needed, athletes can. . .
Reduce Row Distance
Reduce Total Burpee Reps
Burpee in place
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 13-20 Minutes.
MODIFICATIONS
250/200 METER ROW
-Reduce Distance
-Cap at 1:00
-200/160m Ski
-500/400m Bike
-200m Run
-150m Air Run
LATERAL BURPEES OVER ROWER
-Reduce Total Reps
-Burpees in place
-Hand Release Push-ups
-Dumbbell Floor Press
WORKOUT VARIATIONS
PARTNER OPTION:
For Time:
[Teams of 2]
200 Burpees to Target
3,000 Meter Row
-There must be an athlete Rowing and doing Burpees at all times
-Partition however
AFTER CLASS
Overhead Squat:
Build to Heavy Set of 5
1×5 @ 90% Heavy 5
1×5 @ 80% Heavy 5
by admin | Mar 21, 2022 | WOD
TUESDAY 22 MARCH 2022
“AN ARM & A LEG”
AMRAP 20:
10 Dumbbell Shoulder to Overhead
30 Double Unders
50-ft. Dumbbell Front Rack Lunge
Dumbbells: (35’s/25’s)
Score = Rounds + Reps
5ft Dumbbell Front Rack Lunge = 1 Rep
[SWEAT] as written above
[TRAIN] Dumbbells: (50’s/35’s)
[COMP] 10 Handstand Push-ups // Dumbbells: (50’s/35’s)
STIMULUS: “AN ARM & A LEG” is a Grindy Pacer workout.
STRATEGY: Athletes should be able to complete Shoulder to Overhead/HSPUs in under 1:00, Double Unders in under 1:00, and Dumbbell Front Rack Lunges in 1:00.
SCALING: Athletes should choose a Dumbbell weight they can complete Shoulder to Overhead in a maximum of 2 sets during the workout. Athletes should choose a number of HSPUs they can complete in a maximum of 2 sets during the workout. Athletes should cap Double Unders at 0:45.
SCORING: Athletes’ score will be Rounds + Reps. Athletes should aim for 6-10 Rounds.
MODIFICATIONS
HANDSTAND PUSH-UPS
-Reduce Reps
-Reduce ROM (stack AbMats)
-Double Dumbbell Shoulder to Overhead
-Hand Release Push-ups
DOUBLE UNDERS
-Reduce Reps
-Cap at 0:45
-High Single Unders
-45 Single Unders
-30 Line Hops
-7 Calorie Bike
50-FT DUMBBELL FRONT RACK LUNGES
-Reduce Load
-Reduce Distance
-16 Step-Back Lunges
AFTER CLASS
MURPH PREP
3 Rounds
1-2-3-4 Pull Up
2-4-6-8 Push Up
3-6-9-12 Squats
Perform this as 1 x pull up, 2 x push ups, 3 x squats then perform 2 x pull ups, 4 x push ups, 6 x squats and so on. Once the ladder is complete rest 2 min. Repeat three times.
by admin | Mar 21, 2022 | Blog
Our member spotlight is Rob Musinski! Rob has been crushing it in and out of the gym lately with his new DAD strength! Rob has been working on his skills and it paid off. He had three fantastic Open workouts, which helped him lead his team to victory. A quote from one of the coaches captures Rob’s work ethic – “Rob has been working consistently very hard and challenging himself a lot lately. Making great improvements. I like it.”
1. When did you start at CrossFit Bangor:
I am pretty sure I started consistently coming to CFB around August of last year
2. Proudest CrossFit accomplishment:
My proudest accomplishment would have to be my progression to bigger sets of pull-ups unbroken
3. Favorite lift, metcon, or both: I
My favorite lift is the deadlift hands down and any metcon that involves pull ups, push-ups, deadlifts or toes to bar I try not to miss
4. A movement or workout you’re hoping to improve this year:
I am working on both building my power snatch and clean up and getting under the bar quicker
5. Biggest surprise since starting at CrossFit Bangor:
One day things just start to click if you’re consistent. You stop being really sore after every class and you start putting together longer sets of movements
6. Advice for new members or friends who have yet to try CrossFit:
My advice would be just come in and try it. Almost everyone’s perception of crossfit outside of the gym is from some goofy video they’ve seen when in reality it’s just everyday people trying to get better. You’ll have someone one who’s competitive next to someone who’s just doing modified sweat track and in between. There is no level of fitness you need to start you just need to start.
7. Favorite Maine place to recommend to other members or visitors:
I spent a lot of my young adult life living in Southern Maine, everyone needs to go to the great lost bear at some point for their incredible food menu. I also love going to Acadia and putting my fitness addiction to use in the real world
8. Non-CrossFit interest(s):
Hiking, running with my two dogs, going on walks with Katie and our son Cooper
9. Additional thoughts you’d like to share!
I absolutely love Crossfit Bangor and I’m super grateful I started working out here! It’s definitely helped change myself into a better person and I really enjoy being able to out perform the younger guys in the military
by admin | Mar 20, 2022 | WOD
MONDAY 21 MARCH 2022
PART 1: DEADLIFT [ALL TRACKS]
Build to Heavy Set of 5:
Deadlift
PART 2: “DON’T STOP ‘TIL YOU GET ENOUGH”
AMRAP 5:
Toes to Bar
On the Minute [Starting at 0:00]:
9 Deadlifts (95/65)
[Rest 5 Minutes]
AMRAP 5:
Pull-ups
On the Minute [Starting at 0:00]:
9 Front Squats (75/55)
Score = Sum Total Reps (Toes to Bar Reps + Pull-up Reps)
[SWEAT] as written above
[TRAIN] Deadlifts (185/135) // Strict Pull-ups // Front Squats (95/65)
[COMP] Deadlifts (185/135) // Chest to Bar Pull-ups // Front Squats (95/65)
STIMULUS: “DON’T STOP ‘TIL YOU GET ENOUGH” is a Threshold workout.
STRATEGY: Athletes should be able to complete 9 Deadlifts/Front Squats in under 0:20, leaving 0:30 for Toes to Bar/Chest to Bar Pull-ups, and 0:10 to transition back to the bar.
SCALING: Athletes should choose a barbell weight they can maintain unbroken sets of Deadlifts/Front Squats for all rounds. Athletes should aim for 5-12 reps per round.
SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be Sum Total Reps of Toes to Bar + Chest to Bar Pull-ups.
MODIFICATIONS
DEADLIFT
-Reduce Load
-Reduce Reps
-Double Dumbbell Deadlift
-Elevate on Plates
TOES TO BAR
-Knees to Chest
-Lying Knee Tucks
-AbMat Sit Ups
-Hollow Body Rocks
-Plank Hold
FRONT SQUATS
-Reduce Load
-Reduce Reps
-Double Dumbbell Front Squats
CHEST TO BAR PULL-UPS
-Pull-ups
-Strict Pull-ups
-Band Assisted
-Jumping
-Ring Rows
-Double Dumbbell Plank Rows
AFTER CLASS
4 Rounds For Time:
600 Meter Weighted Run (vest or med ball)
60 Second Weighted Dead Hang (vest or med ball
by admin | Mar 18, 2022 | WOD
SATURDAY 19 MARCH 2022
“DOG FIGHT”
5 Rounds:
12 Deadlifts (95/65)
12 Bar-Facing Burpees
Directly Into…
5 Rounds:
9 Hang Power Cleans (95/65)
9 Box Jumps (24″/20″)
Directly Into…
5 Rounds:
6 Push Jerks (95/65)
6 Burpee Box Jumps (24″/20″)
[Kilos =43/29]
*Score = Time it takes to complete the workout
[30 Minute Time Cap]
[TRAIN & COMPETE] 12 Deadlifts (115/85) // 9 Hang Power Cleans (115/85) // 9 Box Jumps (24″/20″) // 6 Push Jerks (115/85)
STIMULUS: “DOGFIGHT” is a Grindy Threshold workout.
STRATEGY: Athletes should pace the Burpees and Box Jumps to allow for unbroken sets on the barbell.
SCALING: Athletes should choose a weight they can Push Jerk 6 reps unbroken.
SCORING: Athletes’ score will be the Time it takes them to complete the workout.
MODIFICATIONS
DEADLIFT
-Reduce Load
-Reduce Reps
-Reduce ROM (on plates)
-Double Dumbbell Deadlift
BAR-FACING BURPEES
-Reduce Reps
-Lateral Burpees Over the Bar
-Burpees in Place
HANG POWER CLEANS
-Reduce Load
-Reduce Reps
-Double Dumbbell Hang Power Cleans
BOX JUMPS
-Reduce Reps
-Reduce Height
-Squat Jumps
PUSH JERKS
-Reduce Load
-Reduce Reps
-Double Dumbbell Push Jerks
BURPEE BOX JUMPS
-Reduce Reps
-Reduce Height
-Burpee Box Step-up
AFTER CLASS
Clean & Jerk:
Build to Heavy Double
by admin | Mar 17, 2022 | WOD
FRIDAY 18 MARCH 2022
PART 1: SNATCH
Build to Heavy Double (Not Touch & Go)
Snatch
PART 2: “RIPTIDE”
3 Rounds For Time:
500 Meter Row
12 Overhead Squats (95/65)
21 Toes to Bar
Score = Time it takes to complete the workout
[SWEAT] as written above
[TRAIN & COMPETE] Overhead Squats 135/95
STIMULUS: “RIPTIDE” is a Threshold workout.
STRATEGY: Athletes should complete 500 Meter Row in under 2:30, 12 Overhead Squats in under 1:30 and 21 Toes to Bar in under 1:30.
SCALING: Athletes should scale to 400 Meters on the rower if holding a 2:30/500m pace is challenging. Athletes should choose a weight that they could complete 12 Overhead Squats unbroken when fresh but may take 1 break maximum during the workout. Athletes should choose a number of Toes to Bar they can complete in no more than 4 sets.
SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 12-16 Minutes.
MODIFICATIONS
500 METER ROW
-400m Ski
-1,000m Bike
-400m Run
-300m Air Run
OVERHEAD SQUATS
-Reduce Reps
-Reduce Load
-PVC Overhead Squats
-Front Squats
-Box Step Ups
-Push Press
TOES TO BAR
-Reduce Reps
-Toes to Space
-Knees to Chest
-21 Lying Knee Tucks
-30 AbMat Sit-ups
-1:15 Plank or Hollow Hold
AFTER CLASS
“Cindy” As Many Rounds as Possible (AMRAP) in 12 min
“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
by admin | Mar 16, 2022 | WOD
THURSDAY 17 MARCH 2022
“SPACE SHUTTLE”
30-20-10:
Shuttle Runs (10 Meters)
Calorie Bike Erg
200 Meter Farmer’s Carry (35’s/25’s) **13 lengths of the turf, turf = 50ft**
30-20-10:
Shuttle Runs (10 Meters)
Calorie Bike Erg
200 Meter Farmer’s Carry (35’s/25’s)**13 lengths of the turf, turf = 50ft**
30-20-10:
Shuttle Runs (10 Meters)
Calorie Bike Erg
[Time Cap = 38 Minutes]
Score = Time it takes to complete the workout
[SWEAT] as written above
[TRAIN & COMPETE] Farmer’s Carry (50’s/35’s)
STIMULUS: “Space Shuttle” is a Pacer workout.
STRATEGY: Athletes should be able to complete. . .
The Round of 30 in under 4:00
The Round of 20 in under 3:00
The Round of 10 in under 2:00
200 Meter Farmer’s Carry in under 5:00
SCALING: Athletes should cap Shuttle Runs and Bike Calories at 9:00
SCORING: Athletes’ score will be the Time it takes to complete the workout. There is a 38 Minute time cap.
MODIFICATIONS
30-20-10: 10-METER SHUTTLE RUNS
-Reduce Reps
-300-200-100 Meter Run
-30-20-10: Air Squats
30 CALORIE BIKE ERG
-Reduce Calories
-20-15-10: Calorie Echo or Assault Bike
-20-15-10: Cal Air Run
-30-20-10: Cal Row
-30-20-10: Burpees
-30-20-10: Jumping Lunges
AFTER CLASS
1:00 Foam Roll Quads
1:00 Seated Quad Stretch (each side)
1:00 Foam Roll Upper Back
1:00 Foam Roll Piriformis
1:00 Pigeon Pose (each side)
by admin | Mar 15, 2022 | WOD
WEDNESDAY 16 MARCH 2022
“BERGERON BEEP TEST” [ALL TRACKS]
On the Minute For Max Rounds:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
Score = Rounds + Reps
STIMULUS: “BERGERON BEEP TEST” is a Sprinty Pacer workout.
STRATEGY: Today, let’s encourage athletes to choose Reps that allow for unbroken Pull-ups, are the same across all three movements, and allow them to get 5+ Rounds on the Minute.
SCALING: Athletes should choose a number of Pull-ups they can complete confidently unbroken. Athletes should choose a barbell load that they could do for 20+ reps unbroken when fresh.
SCORING: Athletes’ score will be Rounds + Reps
MODIFICATIONS
THRUSTERS
-Reduce Load
-Reduce Reps
-Double Dumbbell Thrusters
-10 Front Squats
-10 Push Press
PULL-UPS
-Reduce Reps
-Jumping Pull-ups are better today than banded (from a timing standpoint. . . getting in/out of the band)
-Ring Rows
-4 Strict Pull-ups
-Double Dumbbell Plank Rows
BURPEES
-Reduce Reps
-Straight Arm Burpees
-AbMat Sit-ups
OPTIONAL CORE CASH OUT [5:00]
On the Minute x 5:
20 Seconds L-Sit
20 Seconds Hollow Rocks
20 Seconds AbMat Sit-ups
AFTER CLASS
On the Minute x 10:
20 Seconds L-Sit
20 Seconds Hollow Rocks
20 Seconds AbMat Sit-ups
Directly Into…
On the Minute x 10:
20 Seconds Fast Row
40 Seconds Easy Row
OR
4 x 500m Row/350 air Run/ 1000m Bike
Rest 2 min
by admin | Mar 14, 2022 | WOD
TUESDAY 15 MARCH 2022
PART 1: MURPH PREP
5 Rounds
:30sec Push-Ups
:30sec Air Squats
:30sec Rest
PART 2: BENCH PRESS
Build to Heavy Set of 5
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Score = Heaviest Load
PART 3: 5K BIKE
For Time:
5,000 Meter Bike (3.2 miles)
Score = Time it takes to complete the workout
STIMULUS: Today is a Heavy and Conditioning workout.
STRATEGY: Athletes should build gradually in weight. . . completing a light set of 10, moderate set of 7, and then 2-3 sets of 5.
SCORING: Athletes’ score will be their Heaviest Load and Time it takes to complete a 5k Bike.
MODIFICATIONS
BENCH PRESS
-Double Dumbbell Floor Press
-Strict Press
-Tabata Hand Release Push Ups for Total Reps
5K BIKE
-Reduce Distance to 4k if its a challenge to hold a 2:30/500m pace
-2,500m Row
-2,000m Ski Erg
-2,000m Run
-1,500m Air Run
AFTER CLASS
4 Rounds for Quality. . .
3-10 Strict Ring Dips
15 Straight Leg Sit Ups or GHD Sit Ups
1:00 Cumulative Hollow Body Rocks
by admin | Mar 13, 2022 | WOD
MONDAY 14 MARCH 2022
“BIG BANG V2”
For Time [25 Minute Cap]:
50 Power Cleans (115/75)
300 Double Unders
1 Mile Run // 1,200m Air Run // 2,000m Row // 1,600m Ski (CHOOSE ONE)
Score = Time it takes to complete the workout
[TRAIN & COMPETE] Power Cleans (155/105)
STIMULUS: “BIG BANG V2” is a Grind.
STRATEGY: Athletes should complete Power Cleans in under 6:00, Double Unders in under 6:00, and 1 Mile Run in under 10:00. (Keep in mind, long bike coming tomorrow!)
SCALING: Athletes should choose a moderately heavy barbell that they could Power Clean for 3 unbroken reps when fresh. Athletes should cap Double Unders at 6:00 and aim for a 10:00/Mile pace. We can have athletes cap Power cleans at 6:00 and Double Unders at 12:00 to allow ALL athletes enough time to Run 1 Mile!
SCORING: Athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish in 16-22 Minutes.
MODIFICATIONS
POWER CLEANS
-Reduce Load
-Reduce Reps
-Deadlifts
-Lighter Hang Power Cleans
-Double Dumbbell Power Cleans
-Kettlebell Swings
300 DOUBLE UNDERS
-Reduce Reps
-450 Single Unders
-300 High Single Unders
-300 Line Hops
-Cap at 5:00
1 MILE RUN
-4,000m Bike ← Use BIke Erg to scale
AFTER CLASS
Power Clean:
Build to Heavy Set of 5
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
