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

Tuesday WOD

10 min work on something you suck at rest then amrap in 15 min of: 50 snatches (full) 95/65 50 pull ups 50 sit ups
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Monday

5 x 5 bench press Rest then Amrap in 12 min of: 50 double unders 25 burpees 10 dumbell squat cleans 35/25
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Saturday Team WOD

Teams of 3 complete for time: 30 Cal. Row (each) 150 Wall Balls 30 Power Cleans 185/125 150 Wall Balls 30 Cal. Row (each) Partner 1 starts on the row, once he or she completes the row they start chipping away at 150 Wall Balls. When Partner 2 and 3 finish they may advance to wall...
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Friday WOD

CrossFit total 10 min to find a 1 RM for the press 10 min to find a 1RM for the back squat 10 min to find a 1 RM for the deadlift score is total weight for all three lifts
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Thursday WOD

3 x 10 floor wipers95/65 rest then 3 rounds for time of 400m run 25 HR push ups 25 front squats 95/65
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Wednesday WOD

5 x the 3 position squat clean (ground, hang, high hang) rest then with a 10 min clock 500row buy-in then 3 rounds of 30 double unders 15 toes to bar then 30 sit ups repeat all but not the row until time runs out
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Tuesday WOD

amrap in 20 min of: 20 burpee box jump overs 25 kettle swings
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Monday WOD

“Fran” 21-15-9 for time of: thrusters 95/65 pull ups
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Saturday team WOD

Teams of 2 1200m med ball relay run Rest then Amrap in 10 min of: Power cleans 135/95 Work can only be completed when partner is doing single unders. Rest 5 min then Amrap in 5 min of: Deadlifts 135/95 Partner must be in a plank
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Friday WOD

With a 15 min clock 125 wallballs With remaining time Find a 1 RM for the squat clean
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