45 Chris Dr
Kingsland GA 31548
Email: crossfitcamdendave@yahoo.com

Thursday WOD

Complete the following chipper for time 38 cal row 38 kettle swings 38 double unders 12 power snatch 75/55 12 burpees 12 squat snatch 12 burpees 12 power snatch 12 burpees
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Wednesday WOD

amrap in 16 min 3 wall walks 5 shuttle runs (down & back equals 1) hand must touch over the line. 20 air squats
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Tuesday WOD

12 min work up to a heavy complex of 2 power cleans + 2 front squats + 2 hang power cleans rest then AMRAP in 4 min21 Calorie Row21 Pull Ups21 Thrusters (75/55) Rest 4 Minutes AMRAP in 4min15 Calorie Row15 Pull Ups15 Thrusters (95/65) Rest 4 Minutes AMRAP in 4 min9 Calorie Row9...
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Monday WOD

amrap in 25 min 200m run 20 DB hang clean and jerks (alt hands as you see fit) 50/35 20 DB overhead lunge steps (alt hands as you see fit) 50/35
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Saturday Team WOD

amrap in 12 min 15 lunge steps 10 burpees 5 pull ups (you go a round, I go a round) rest 5 min amrap in 12 min 15 cal bike 10 kettle swings 5 pul ups (you go a round, I go a round)
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Friday WOD

2000 m for time rest at least 5 min then 10 rounds for time of 10 deadlifts 95/65 8 push ups 6 toes to bar
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Thursday WOD

amrap in 16 min 5 pull ups 15 med ball cleans bear crawl (down and back) If you have gloves this is a good day to wear them. The mats will beat up your hands.
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Wednesday WOD

3 rounds for max reps of the overhead squat with a 5 min clock 500m row 5 handstand push ups 10 burpees max overhead squats 135/95 rest 5 min
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Tuesday WOD

5 x 5 back squat (across) amrap in 10 min of 25 double unders 25 sit ups 25 squats
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Monday WOD

Veterans Day Hero WOD (normal schedule) “Glenn” Complete for time 30 Clean and Jerks 135/95 1 mile run 10 rope climbs 1 mile run 100 burpees In memory of Navy SEAL and CIA Contractor Glenn Doherty…RIP Brother.
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