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

Saturday Team WOD

amrap in 40 min 100 cal row 150m run 100 toes to bar 150m run 100 wallballs 150m run (break reps up as you see fit, do the runs together)
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Friday WOD

4 x 10 bench press rest then 4 rounds for time 40 air squats 25 sit ups 15 cal bike
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Thursday WOD

10 x 1 squat clean (super set with 2 box jumps to a challenging box) rest then amrap in 12 min 20 cal row 10 chest to bar pull ups 20 jumping lunges
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Wednesday WOD

emom for 8 min 3-5 deadlifts (no drops, you can work up) rest then amrap in 10 min 20 double unders 9 overhead squats 135/95 11 handstand push ups
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Tuesday WOD

teams of 2 amrap in 12 min 2 rounds 3 min bike cals 3 min burpees rest 10 min then FESTIVUS WOD 4 – Hang On We’ll Sync Up!  With an 8-minute Running Clock Divide and Conquer Buy In(This means you share the work, split it anyway you want, one athlete works at a...
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Monday WOD

4 x 3 hang power snatch 3 x 3 hang squat snatch rest then With a 15-minute Running Clock ( complete as a team or on your own) PART 1: Athlete 1 Completes 21-15-9– Hang Power Snatches 85/55– Wall Balls— while athlete 2 cheers on athlete 1 PART 2: Athlete 2...
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Saturday Team WOD

amrap in 10 min partner A rows for cals partner B completes one round of 4 db devil presses 35/20 6 db box get overs 8 db reverse lunge (tag and switch after each round completed. you’ll have a row score and a rounds score) rest 8 min then with a running clock complete 3...
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Friday WOD

4 x 10 back racked static lunges (work up in weight) 4 x 5 strict pull ups (sets can be done in between lunge sets) rest then “Rodeo” amrap in 12 min 5 clapping pull ups 10 clapping push ups 20 jumping air squats
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Thursday WOD 5 & 6pm Classes

5 x 5 back squat rest then amrap in 12 min 150m run 10 alt DB power snatches 70/50 1 rope climb
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Wednesday WOD

“Suze” Complete for time 100 sit ups 100 burpees 374 single unders 50 kettle swings
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