CrossFit Casco Bay |

Cool…like the other side of the pillow

Pre-game

CFCB Warm-up

2 Min Jump Rope

10 Wallballs

10 KB Swings

10 Goodmornings

10 Lunges

Strength Skill

Shoulder Press 7 x 7 x7

WOD

500 Meter Row

20 Wallballs (20/15)

20 Meter OH Walking Lunge (45/35)

20 Burpees

20 Meter OH Walking Lunge

20 Wallballs

500 Meter Row

After Party

Foam Roller/Stretch

Slave to the grind

Pre-game

CFCB Warm-up

2 Min Jump Rope

10 Burpees

10 Pull-ups

10 Sit-ups

10 Squats

WOD

“Tabata Something Else”

4 Min Tabata Intervals of Each:

Pull-ups

Push-ups

Sit-ups

Squats

**Add total # of reps for Total**

After Party

Shoulder PreHab

10 x 3 Int

10 x 3 Ext

Foam Roller/Stretch

Valadimir the Rower

Pre-game

CFCB Warm-up

2 Min Jumprope

10 KB Swings

10 Goodmornings

10 Burpees

WOD

Row 5K for Time

After Party

3 Rounds of

10 Ninja Sit-ups

10 Hollow Rocks

Nailgun Toe Jam

Pre-game

CFCB Warm-up

2 Min Jumprope

10 KB Swings

10 Wallballs

10 OHS (pvc)

Coach B Warm-up

WOD “Strength”

Clean and Jerk

Find 1RM

After Party

Handstand Skill (10 Min)

-Holds, Push-ups, Walking, etc.

800 Meter Sprint

Foam Roller/Stretch

Ring of Fire Burrito

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Burpees

10 Pull-ups

10 Wallballs

10 Walking Lunges

Strength Skill

Front Squat 5 x 5 x 5

WOD

3 Rounds for Time:

20 Wallballs (20/15)

20 Pull-ups

20 Box Jumps (24″/20″)

After Party

Agility Ladder Drills

Shoulder PreHab

-Int/Ext 10 x 3

Ladder to Heaven

Pre-game

CFCB Warm-up

2 Min Jump Rope

10 Wallballs

10 Pull-ups

10 OHS (pvc)

WOD “Strength”

Over Head Squats

Find 5RM

After Party

Alternating Descending/Ascending Ladder

10-1 Renegade Rows (35s/20s)

1-10 KB Swings (55/35)

Lions, Tigers and Bears

Pre-Game

CFCB Warm-Up

2 Min Jump Rope

10 Wall Balls

10 Push-Ups

10 Sit-Ups

10 KB Swings

WOD “JACKIE”

1000 Meter Row

50 Thrusters 45lbs

30 Pull-Ups

After Party

Max Double Unders in 2 Min

Max K2E’s in 2 Min

Max Back Extensions in 2 Min

Sinister Twister

Pre-game

CFCB Warm-up

2 Min Jump Rope

10 Wallballs

10 KB Swings

10 Divebombers

K Star Shoulder Prep

WOD “Helen”

For Time:

400 Meter Run

21 KB Swings (55/35)

12 Pull-ups

After Party

Shoulder Prehab

10 x 3 External Rotation

10 x 3 Internal Rotation

Hair of the Dog

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Wallballs

10 KB Swings

10 Divebombers

K. Star Shoulder Prep

WOD “Strength”

Shoulder Press

Find 1RM

After Party

400 x 4 Sprints

-1 Min rest between Sprints

Quiet day today...looks like people really did enjoy St. Patrick's Day!!

Right in your Lucky Charms

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Thrusters (bar)

10 Lunges

10 KB Swings

10 Burpees

5 Pull-ups

WOD

For Time:

10 Manmakers (35s/20s)

10 Pull-ups

150 Meter Sprint

2K Row

150 Meter Sprint

10 Pull-ups

10 Manmakers

After Party

Drink Green Beer……..

…punch a leprechaun..

………puke…….for time