Tuesday October 30

Tuesday October 30

Dumbbell Double Down

For Time

For Time:

150 Double Unders


4 Rounds

20 DB Snatch 

20 OH Alternating DB Lunge (10 alt with DB in R, then 10 al with DB in left)

– Then –

150 Double Unders


Open/Performance 50/35DB

Fitness 35/20, 20, 300 Singles


Recovery/Post Class Work

3 Rounds, Rest 2-3min between rounds, move with intention.

12/8 Cals on Rower or Bike

100ft Double KB/DB Overhead Carry

10-15 Hip Extensions


Monday October 29

Monday October 29


Strict Press 1-1-1-1-1

  • Heavy for the day, no 1RM
  • EMOTM for 5min


“Pearl Jam”

5 Rounds

 3-minute AMRAP:Rest 2 min between rounds

20 push presses

Max-rep weighted pull-ups

*Each round decrease weight on the pull-up.


Men: Push press 135-lb  

weighted pull-ups 50-40-30-20-10-lb 

Women: Push press 95-lb.  

Weighted pull-ups 25-20-15-10-5-lb. 


Men: Push press 115; Weighted pull-ups 50-40-30-20-10-lb.

Women: Push press 75; Weighted pull-ups 25-20-15-10-5-lb. 


Any weight, max strict pull ups without weight or elevated ring/bar rows


  • If you are intimidated by the weight on your bar, it’s TOO heavy!
  • Stay tight, cycle smooth and fast.



3 Rounds, NOT for time

50ft Sled Push AHAP

50ft Sled Pull AHAP

10/side, Single Leg, weighted, reverse hyper


Saturday October 27

Saturday October 27

“Boats and Toes”

Teams of 3

For Time (30 Minute Cap):


Calorie Row

Burpee Box Jumps (24/20)

Directly Into…


Toes to Bar

Power Snatches



Round 1 Barbell: 75/55

Round 2 Barbell: 95/65

Round 3 Barbell: 115/80

Round 4 Barbell: 135/95

Round 5 Barbell: 155/105


Round 1 Barbell: 65/45

Round 2 Barbell: 75/55

Round 3 Barbell: 95/65

Round 4 Barbell: 105/75

Round 5 Barbell: 115/80


Men Team Calorie Row as above

Women will complete 35-28-21-14-7 calories

Mixed teams will complete 42-34-26-17-9 calories


Athletes will chip away at two separate couplets in teams of three, breaking up repetitions how they see fit. In the second couplet, the weights will increase as the reps decrease. Partners can add weight following each round. These should be weights that athletes are capable of completing at least 25, 20, 15, 10, 5 unbroken repetitions when fresh. Teams with athletes using different weights can have multiple barbells on the floor if space allows


For teams who finish the workout within the 30 minute cap, their score is total time.


For teams unable to complete the work within the time cap, add 1 second to the 30 minutes for each rep not completed. For example, teams who had 20 reps remaining would have a score of 30:20.


Friday October 26

Friday October 26


1 x 1 Deadlift + Hang Clean + Hang Clean + Jerk



“Heavy Sanitation”

For time

5 Squat Clean  
10 Burpees OTB


4 Squat Clean  
8 Burpess OTB


3 Squat Clean  
6 Burpees OTB


2 Squat Clean  
4 Burpess OTB


1 Squat Clean  
2 Burpess OTB


Ladies 105 – 125 – 145 – 165

Men 155 – 175 – 195 – 205



Ladies 95 – 105 – 115 – 125 – 145

Men 135 – 155 – 175 – 185



Ladies 65 – 75 – 85 – 95 – 105

Men 95 – 105 – 115 – 135 – 155


  • 10min time cap
  • Cardio meets heavy barbell <3
  • Lateral or facing, just move fast, two foot take off for open/perform. Fitness may step over.



Bike or Row accumulating 10min, every 2min get off and stretch hips/quads (Couch, Samson, etc)


Thursday October 25

Thursday October 25


 Toes to Bar

Every 30 sec for 5min (10 Rounds) ______ toes to bar.

  • 1-5 unbroken toes to bar. (MAX 5)
  • Yes, unbroken. No double kip doesn’t count. Work on it!!!
  • Scale as necessary, getting toes as high as possible, knees to chest, etc.



Rowing extravaganza

3 rounds of:

5 minutes of rowing

5 minutes of rest

  • 15sec will be allowed for transition for larger classes.
  • Focus on being consistent.
  • Post lowest distance rowed.



2-4 Rounds: 10 Empty bar Seated Press (legs extended straight in front of you)

10/side dumbbell rows (20 totally)


Crossover Symmetry


Wednesday October 24

Wednesday October 24


Deadlift 10-8-5

  • Build for a heavy set of touch and goes for the day.
  • No percentage, go by feel.




21-15-9 reps for time of:

Deadlifts 225/155


Rx – as written (This is a classic CrossFit Benchmark, see your coach for scaling options)

Scaled – Push Ups and lighter weight.


Double Kettlebell DL/Dumbbell DL



3 Rounds NOT FOR TIME:

10 Reverse Hyper 30-50% of your 1rep max

20 Band Pull Aparts (red band)


Tuesday October 23

Tuesday October 23


Every 2min for 10min:

3 “Tempo” Front Squat + 1 Front Squat

  • 3 sec down, 3 sec hold, fast up then 1 regular



3 Rounds:
50 Double Unders
30 Pistols

  • 15min time cap


OPEN/Performance –  as written

FITNESS – 100 Singles, 60 Air Squats



Accumulate: NOT FOR TIME

Seal Walk with Sliders x 100ft + 2min Plank Hold (on forearms)

40 Rev Slider Samson Stretch (R+L = 2)


Monday October 22

Monday October 22

Thank You to all who participated, cheered and donated for our Sarah’s House Fundraiser! Pictured above is Lindsey who spoke at our event on Saturday! HUGE Thank you to Lindsey for allowing CFB to be part of an amazing opportunity!!


Strict Press 3-3-3

  • Superset with…

Weighted Pull Ups 3-3-3

  • If unable to add weight, do strict, or a version that is challenging for you.
    • (Elevated Ring or Bar Rows)


Stamina Burpee Box Jump Overs

AMRAP 2:30: Burpee Box Jump Overs
– Rest 1:00 –
AMRAP 1:30: Burpee Box Jump Overs
– Rest 1:00 –
AMRAP :30: Burpee Box Jump Overs

Open/Performance Box is 24″/20″, Open-standards (box facing).
Fitness  – Step-Overs + Burpee



2 Rounds: 20 Band Pull Aparts + Pigeon Stretch 1min/side (on box)

MASH/Crossover Symmetry


Saturday October 20 “CFB For Sarah”

Saturday October 20 “CFB For Sarah”

CFB For Sarah

24 Cal Buy-in Row or Bike

Clean and Jerk

Open- 135/95

Performance- 115/75

Fitness – 95/65

Scaled- barbell# athlete choice OR KB Swings!!

Both of these movements are symbolic of being “down from cancer” and getting back up again. 

Teams of 2: 27-21-15
Teams of 3: 42-30-18

In honor of Breast Cancer Awareness Month, please join CrossFit Bangor for a workout as we raise money for Sarah’s House and “Support the Fight” of all cancer patients in Maine.
Sarah’s House is a local non-profit that provides residential housing and emotional support to cancer patients who travel more than 30 miles to receive treatment at Cancer Care in Brewer.

For a minimum donation of $15, athletes will participate in a custom Work Out of the Day designed to symbolize the struggle of cancer patients and highlight the impact Sarah’s House has had on the local community. 100% of the proceeds will benefit Sarah’s House and their guests.

For every $15 raised, we will provide a cancer patient with an overnight stay at Sarah’s House, eliminating the emotional and financial stress associated with traveling long distances for cancer treatment.
Spectators and athletes are also encouraged bring an item from the Sarah’s House Wish List

How to donate!
Please join CrossFit Bangor on October 20th as we Support the Fight of cancer patients in Maine!

Thank you for your support!!

Friday October 19

Friday October 19

Bear Complex

30min AMRAP

1 Bear Complex = 7 Rounds of the following movements; UNBROKEN

-Power Clean

-Front Squat

-Shoulder to Overhead

-Back Squat

-Shoulder to Overhead

  • Building if able or stay the same weight for all rounds.

  • There is NO setting the barbell down during the 7 rounds.

  • Goal should be 3 – 5 rounds total.




2 Rounds of: 15 Banded Good Mornings + 20 band Pull Aparts


1,000m Cool Down Row