CrossFit Casco Bay |

“THE HOKEY POKEY”

Pre-game

CFCB Warm-up

2 Min Jumprope

10 KB Swings

10 Back Ext

10 Thrusters (bar)

Burgener Warm-up

WOD

For Time:

21 Squat Clean Thrusters (95/65)

400 M Sandbag Carry (75/50)

15 Squat Clean Thrusters

400 M Sandbag Carry

9 Squat Clean Thrusters

400 M Sandbag Carry

After Party

Agility Ladder Drills

8:30 Class getting after it

“BLUE AND GOLD”

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Divebombers

10 GHD Sit-ups

10 Push-ups

20 M High Skip (2x)

20 M Backwards Run (2x)

WOD

NAVY P.R.T. (Physical Readiness Test)

Max Push-ups (2 Min)

-2 Min Rest-

Max Sit-ups (2 Min)

-10 Min Rest-

1.5 Mile Timed Run

**Score is based off of age, reps and time that is inputted into Navy PRT Calculator**

After Party

Foam Roll/Stretch

Navy P.R.T.

“WITH A VENGEANCE”

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Wallballs

10 Pull-ups

10 KB Swings

10 Push Presses

STRENGTH

Push Press

5 x 5 x 5

WOD “Helen”

3 Rounds for time

400 M Run

21 KB Swings (55/35)

12 Pull-ups

After Party

Foam Roll/Stretch

The 4:30 Crew getting after it

“FEELING LUCKY”

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Wallballs

10 KB Swings

10 Pull-ups

10 Thrusters (bar)

WOD

7 Rounds for time

7 Thrusters (95/65)

7 Pull-ups

200 M Run

After Party

Shoulder PreHab

10 x 3 Int

10 x 3 Ext

Nicole standing tall at the top of the Thruster

“A LITTLE R & R”

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Push-ups

10 Pull-ups

10 Wallballs

10 Burpees

WOD

Trigger Point Massage

Myofascial Release

Foam Rolling

Stretching

After Party

Drink lots of water

Trigger Point...note the look of "enjoyment" on their faces.

“THE LONG TRUDGE”

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Lunges

10 Burpees

10 Goodmornings

20 M High Skip (2x)

WOD

For Time:

400 M Walking Lunge

After Party

Shoulder Press (45/33)

-3X til failure

Foam Roll/Stretch

Lily lunging in style...

“100 DEGREES”

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Divebombers

10 Jumping Pull-ups

10 Burpees

WOD “Angie”

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

After Party

100 Double Unders

Foam Roll/Stretch

Hard charging.....

“DOWN AND DIRTY”

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Thrusters

10 KB Swings

Burgener Warm-up

WOD

AMRAP in 15 Min

5 Squat Clean Thrusters (95/65)

7 Pull-ups

9 Box Jumps (24″/20″)

After Party

500 M “Empty the Tank” Row

Foam Roll/Stretch

Elite Fitness in motion

“THE LONG ROAD AHEAD”

Pre-game

CFCB Warm-up

2 Min Jumprope

20 M High Knees Run

20 M Backwards Run

20 M Buttkickers Run

20 M High Skip Run

WOD

5K Run for time

After Party

Foam Roll/Stretch

Ready to rock!!

“THE CAGED BEAST”

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Kb Swings

10 Good Mornings

10 Lunges

WOD “Strength”

Deadlift

3 x 3 x 1 x 1 x 1 x 1

After Party

2 Min Drills

-Burpees

-Ring Dips

-K2Es

Brian standing tall at the top of the deadlift