CrossFit Casco Bay |

CHARLIE FOXTROT CHARLIE BRAVO

Pre Game

CFCB Warm Up

2 Min Jump Rope

10 KB Swings

10 Good Mornings

10 Burpees

Coach B Warm Up

WOD “Strength”

Power Cleans

3 x 3 x 1 x 1 x 1

After Party

For Time

10 Thrusters (95/53)

400 M Suitcase Carry (55/35)

20 Tire Flips

400 M Suitcase Carry

10 Thrusters

20 Burpees

ORGANIZED CHAOS

Pre-Game

CFCB Warm Up

2 Min Jump Rope

10 Wall Balls

10 KB Swings

10 OHS (Bar/PVC)

10 Good Mornings

“Strength Skill”

Shoulder Press

7 x 7 x 7

WOD

4 x 500M Row

** 3 Min Rest Between Heats**

After Party

2 Min Drills

Ball Slams

Superman’s

Hollow Rocks

"The Dave"

It’s BURPEESSSS!!!  Burpees…burpees…burpess!!

Pregame

CFCB Warm-up

2 Min Jump Rope

10 Wallballs

10 KB Swings

10 Lunges

10 Dive Bombers

WOD:

AMRAP in 20 Min:

5 Curtis P’s (75/45)

10 Box Jumps

**Plus 3 Burpees every minute on the minute**

After Party

Agility Ladder Drill

HIGHWAY TO THE DANGER ZONE

Pre-game:

CFCB Warm-up

2 Min Jump Rope

10 Wallballs

10 KB Swings

10 Lunges

10 OHS (bar)

10 Push Presses

WOD: “Strength”

Split Jerk

1 x 1 x 1 x 1

After Party

Alternating Descending/Ascending Ladder

10-1 SDHP (95/53)

1-10 Wallballs (20/15)

NIC-NAC-PATTY-WHACK

Pre-Game

CFCB Warm-Up

2 Min Jump Rope

10 Burpees

10 Pull Ups

10 Wall Balls

WOD “Barbara”

5 Rounds for Time

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

After Party

Foam Roll & Stretch

Blood and Glory

Pre-Game

CFCB Warm-Up

2 Min Jump Rope

10 KB Swings

10 Lunges

10 Wall Balls

10 Good Mornings

WOD “Christine”

3 Rounds for Time

500 Meter Row

12 Body Weight Deadlifts

21 Box Jumps

After Party

Foam Roll & Stretch

Franky Four Fingers

Pre-Game

CFCB Warm-Up

2 Min Jump Rope

10 KB Swings

10 Wall Balls

10 Dive Bombers

“Strength Skill”

Deadlift

3-3-3

WOD “AMRAP”

10 Thrusters (65/45)

10 Ball Slams (20/10)

10 Box Jumps

After Party

Foam Roll & Stretch

Sea Dogs and Pit Bulls

Pre-Game

CFCB Warm-Up

2 Min Jump Rope

10 Lunges

10 Air Squats

10 Good Mornings

Strength Skill Front Squat

5-5-5

WOD

2K Row

After Party

Max Strick Pull Ups

Max Kipping Pull Ups

Max Jumping Pull Ups

Lactic Poison

Pre-Game

CFCB Warm-Up

2 Min Jump Rope

10 KB Swings

10 Wall Balls

10 Push Ups

10 Dive Bombers

WOD “Strength”

Push Press

1 x 1 x 1 x 1 x 1

After Party “For Time”

10 ManMakers (35/20)

20 Pull Ups

800 Meter Run

20 Pull Ups

10 ManMakers

Crushed Almonds

Pre-Game

CFCB Warm Up

2 Min Jump Rope

10 KB Swings

10 OHS (PVC)

10 Wall Balls

Coach B Warm Up

WOD “Strength”

Hang Cleans

5 x 5 x 3 x 3 x 1 x 1 x 1

After Party

2 x 800 Meter Run