CrossFit Casco Bay |

DOWN THE ROAD I GO…

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Lunges

10 KB Swings

10 Burpees

WOD

AMRAP in 20 Min

200 M Sprint

20 Box Jumps

20 Push-ups

After Party

L-Hangs (total 2 Min)

Plank Holds (3x til Failure)

Safe travels on your move back to the west coast Camie!!

We'll miss you, especially these two monkeys climbing all over you!!

POPPA SQUAT

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Wallballs

10 KB Swings

10 Good Mornings

WOD “Strength”

Back Squat

5 x 5 x 1 x 1 x 1

After Party

2K Row for time

CHALK DUST TORTURE

Pre-Game

CFCB Warm-Up

2 Min Jump Rope

10 Burpees

10 OHS (PVC)

10 Good Mornings

10 Pull Ups

WOD “CINDY”

AMRAP in 20 Min

5 Pull Ups

10 Push Ups

15 Air Squats

After Party

2 x 400 (2 min rest)

2 x 200 (1 min rest)

SHROUDS OF MISTERY

Pre-game

CFCB Warm-up

2 Min Jumprope

10 KB Swings

10 Wallballs

10 Lunges

Coach B Warm-up

Strength Skill

Clean and Jerk

1 x 1 x 1

WOD

3 Rounds For Time:

400M Run

15 Ring Dips

10 SDHP (95/65)

After Party

2 Min Drills

-Double Unders

-Wallballs

The 8:30 Class.....just living the dream

VEGETATIVE STATE OF EMERGENCY

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Dive Bombers

10 KB Swings

10 Wallballs

10 Lunges

Strength Skill

Shoulder Press

3 x 3 x 3

WOD

For Time:

400 M Run

21 Wallballs (20/15)

21 KB Swings (55/35)

400 M Run

15 Wallballs

15 KB Swings

400 M Run

9 Wallballs

9 KB Swings

400 M Run

After Party

Shoulder PreHab

10 x 3 Front Raises

10 x 3 Lateral Raises

CARRYING THE SANDS OF TIME

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Wallballs

10 KB Swings

10 Lunges

10 Goodmorning

WOD

3 Rounds for time:

400 M Sand Bag Carry (75/50)

20 Slam Balls (20/15)

5 Reps **

**1 Rep = 1 Tire flip & 3 Box Jump Burpees

After Party

Reverse Hypers

10 x 3

Foam Roll/Stretch

FURTHER DOWN THE RABBIT HOLE

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Wallballs

10 KB Swings

10 Burpees

10 Pull-ups

WOD

For time:

800 M Sprint

20 Wallballs (20/15)

20 Pullups

20 Thrusters (95/65)

20 Pullups

20 Wallballs

800 M Sprint

After Party

Shoulder PreHab

10 x 3 Int

10 x 3 Ext

DONKEY PUNCH

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Lunges

10 Goodmornings

10 OHS (pvc)

10 Pull-ups

WOD

AMRAP in 20 Min

10 Pull-ups

10 Box Jumps

150 Meter Sand Bag Sprint

After Party

2 Min Drills

Push-ups

Sit-ups

Squats

Cristin gives a thumbs up on the sandbag sprint

NO PLACE FOR THE WEARY KIND

Pre-game

CFCB Warm-up

2 Min Jumprope

10 Wallballs

10 Divebombers

10 OHS (pvc)

WOD “Strength”

Shoulder Press

Find 1RM

-Burnout set with 50% of 1RM

After Party

2K Row for time

OUTTA YOUR ELEMENT

Pre-game

CFCB Warm-up

2 Min Jumprope

10 KB Swings

10 Wallballs

10 OHS (pvc)

Strength Skill

Over Head Squat

5 x 5 x 5

WOD

7 Rounds for time of:

7 Thrusters (95/65)

7 Pull-ups

200 M Sprint

Margaret and Debbie pushing eachother today!