JUNE 30TH
WOD: For time:
10-9-8-7-6-5-4-3-2-1
Deadlift (185/135)
Pull-ups
Push-ups
Skill Set:
GHD Machine
Some of the evening crew plowing through yesterdays WOD. Nothing but pure enjoyment!!
Posted by adam.nelson | Under WOD (Workout of the day) Tuesday Jun 30, 2009
Posted by adam.nelson | Under WOD (Workout of the day) Monday Jun 29, 2009
JUNE 29TH
WOD:
AMRAP in 20 Minutes:
5 Thrusters (55/45)
10 Box Jumps
Skill Set:
Over Head Squat
Future CrossFitter, Ryker working on his kettlebell technique.
The CrossFit training program will not only give you the toned, athletic body you’ve always wanted, but the functional strength and athleticism to back it up!!
Posted by adam.nelson | Under WOD (Workout of the day) Friday Jun 26, 2009JUNE 26TH
Skill Set:
Front Squat
WOD: For Time:
500 Meter Row
Walking Lunge
30 Wall Balls
Walking Lunge
30 GHD Sit-ups
Walking Lunge
30 SDHP 95/65
Walking Lunge
1000 Meter Row
The newly crowned Miss Maine gets some face time with the owner of CrossFit Casco Bay. Congrats and best of luck with the Miss America Pageant, I'm sure you'll make us proud!!
Posted by adam.nelson | Under WOD (Workout of the day) Thursday Jun 25, 2009
JUNE 25TH
WOD:
4 Rounds of:
400 Meter Run
12 Pull-up
15 Burpees
Skill Set:
Muscle Up
Melissa and Dallas, owners of CrossFit 603 in Tilton, NH stopping by for a workout. Great group of trainers and very knowledgeable, strongly recommend you stop in if you are ever in the area, or check them out at www.crossfit603.com!!
Hurry and sign up before the end of June and get the Foundations Course for free, time is almost up!
Posted by adam.nelson | Under WOD (Workout of the day) Wednesday Jun 24, 2009JUNE 24TH
WOD:
Clean:
5x5x5x5
Deadlift:
5x3x3x1
Skill Set:
Dumbbell Swing
Yesterday's WOD
No Contracts!
Posted by adam.nelson | Under WOD (Workout of the day) Tuesday Jun 23, 2009JUNE 23RD
WOD:
4 Rounds for Time:
10 Thrusters (75/55)
15 Dumbbell Swings (55/35)
20 Box Jumps
25 Sit-ups
Skill Set:
Deadlift
The crew working hard, keep it up!!
Posted by adam.nelson | Under WOD (Workout of the day) Monday Jun 22, 2009
JUNE 22ND
WOD:
“Cindy”
AMRAP in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
Skill Set:
The Clean
There will be no Free Workout in the Park this Saturday due to the weather forecast.
Posted by nboorjian | Under WOD (Workout of the day) Friday Jun 19, 2009JUNE 19TH
WOD:
21-15-9 of:
Pull-ups
Dumbbell Swings
Box Jumps
Margaret loving life.....and the rower.
Posted by adam.nelson | Under WOD (Workout of the day) Thursday Jun 18, 2009
JUNE 18TH
WOD: STRENGTH DAY
Push Jerk
7-5-3-3-1-1-1
Skill Set:
Split Jerk
Some of the guys helping to motivate some of the girls in yesterdays WOD.
Posted by adam.nelson | Under WOD (Workout of the day) Wednesday Jun 17, 2009
JUNE 17TH
WOD:
4 Rounds of
500 Meter Row
400 Meter Run
Skill Set:
Rings
The A.M. class digging deep on the rowers. Well done ladies!!
