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

Wednesday WOD

3 rounds for max reps on each round 0-2 min run 200m then max double under 2-3 min max DB push press 35’s/25’s 3-4 min max pull ups 4-5 min max DB squat cleans 35’s/25’s rest 5 min
READ MORE

Tuesday WOD

emom for 15 min 2 squat cleans rest then 4 min clock 25 cal bike 25 kettle swings max cal row with remaining time rest 4 min then repeat
READ MORE

Monday WOD

Complete for time 3 rounds of: 400m run 30 alt DB power snatches 50/35 20 pull ups
READ MORE

Saturday Team WOD

Teams of 2 with a 25 min clock buy-in with 3 rounds each of 250m row 10 overhead squats 75/55 (you go a round. I go a round) right into ammrap in remaining time of 30 DB power snatches 50/35 20 power cleans 155/105 10 squat cleans 2 rope climbs
READ MORE

Friday WOD

6- 4- 2- 1- 1 deadlift rest then amrap in 19 min of 20 wallball shots 12 deadlifts 225/145
READ MORE

Thursday WOD

12 min work on the following complex 1 power clean + 1 hang power clean below the knee + 1 squat clean from above the knee (hold onto the bar) rest then amrap in 12 min 400m run 15 power cleans 135/95 30 sit ups
READ MORE

Wednesday WOD

12 min Build to Heavy Single for the Front Squat (3 Second Pause in the Bottom) rest then amrap in 10 min 30 double unders 30 kettle swings 30 front squats 95/65
READ MORE

Tuesday WOD

amrap in 16 min of 500m row 21 sumo deadlift high pulls 75/55 12 bar over burppes 6 strict pull ups
READ MORE

Monday WOD

“DT” 5 rounds for time of: 12 deadlifts 155/105 9 hang power cleans 6 push jerks
READ MORE

Saturday Team WOD

Teams of 2 amrap in 25 min 50 wallballs 50 toes to bar 50 burpees over the bar 50 second push up plank hold (together) 50 pull ups 50 back squats 95/65 50 cal row
READ MORE