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

Saturday Team WOD

Teams of 2 complete for time: 50 sled push 30m (empty sled) 50 cleans 135/95 50 Toes to bar 50 HR push ups 50 sled push 30m
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Friday WOD

Complete for time: 400m run 10 deadlifts 315/205 400m run 20 deficit handstand push-ups, 45lb plate 400m run 30 front squats 95/65. 400m run
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Thursday WOD

Complete for time 80 alternating dumbell snatches 50/35 60 cal row 40 burpees to a 45lb plate 20m handstand walk
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Wednesday WOD

walk through 3 rounds (not for time) of: 10 GHD sit ups 10 hip extentions 10 RDLs with light weight (straight leg deadlifts) 10 straight leg ab mat sit ups rest then amrap in 10 min of 50 double unders 40 KB sumo deadlift high pulls
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Tuesday WOD

5 x 7 strict pull ups 5 x 5 strict dips rest then as many reps of thrusters as possible in each of the following time frames 30 sec 75/55 rest 1 min 1 min 95/65 rest 1 min 2 min 115/85 rest 2 min 3 min 135/95 rest 2 min 4 min 155/105  
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Monday WOD

12 min work up to a heavy squat clean rest then amrap in 10 min 50 kettle swings 50 sit ups 50 burpees  
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Saturday Team WOD

Teams of 2 3 rounds of 3 min at each station for max number of reps of the following 100m run (you run then I run) 30m partner sled push (you go then I go…or you go until i’m tired of sitting on sled lol…do it however you like) 30m sled pull weight is unknown...
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Friday WOD

15 min work up to a heavy hang snatch rest then 21-15-9 for time of: overhead squats 95/65 front squats cal row
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Thursday WOD

amrap in 13 min of: 6 chest to bar pull ups 8 strict dips 16 wallballs
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Wednesday WOD

15 min to work up to a heavy complex off the rack of: 1 press + 3 push press + 5 push jerks You can rest in the front rack or in the overhead position only rest then get as far as possible in 9 min of the following ladder 12 toes to bar 12 burpees 14 toes to bar 12 burpees 16...
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