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

Saturday Team WOD

Teams of 3: 2 Rounds For Time (30 Minute Time Cap): 100 Calorie Row 100 Box Jump Overs 100 Power Cleans 100 Barbell Burpees Round 1: 135/95 Round 2: 115/80
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Friday WOD

3 x 3 press 3 x 2 push press 3 x 1 split jerk work up rest then 3 rounds of 1 min box jumps 1 min alt DB snatches 50/35 1 min toes to bar 1 min bar dips 1 min rest
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Thursday WOD

Teams of 3, For Max Reps: 0:00 – 5:00 – Front Squats 5:00 – 10:00 – Row for Calories 10:00 – 13:00 – Rest 13:00 – 18:00 – Back Squats 18:00 – 23:00 – Bike for Calories Squat Loads Increase Every 30 Reps, from a rack: Front Squats: (115/80), (135/95), (Max 155/105) Back Squats:...
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Wednesday WOD

12 min work up to a heavy squat clean rest then amrap in 10 min 20 kettle swings 30 double unders
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Tuesday WOD

amrap in 16 min with a 1500m row buy in 15 burpees 10 DB alternating renegade* rows 50’s/35’s 5 DB squat cleans 50’s/35’s *from a plank, keep hips and shoulders square to the floor
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Monday WOD

5 x 5 back squat rest then AMRAP 5: 12 Power Snatches 75/55 9 Pull-ups rest 5 minutes AMRAP 5: 12 Thrusters 75/55 9 Toes to Bar
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Saturday Team WOD

teams of 2 or 3 amrap in 20 min 50 back squats 135/95 (from the ground) 15 wall walks
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Friday WOD

15 min work up to a heavy max for the following complex 3 deadlifts + 2 hang squat cleans + 1 power clean (touch and go) rest then 8 min Amrap 10 Left Arm DB Push Press 50/35 10 Right Arm DB Push Press 50/35 12 Toes To Bar
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Thursday WOD

amrap in 8 min 150m run 15 wallballs rest 4 min amrap in 8 min 250m row 15 wallballs rest 4 min amrap in 8 min 15 cal bike 15 wallballs
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Wednesday WOD

12 min of working the Turkish Get-Up build up to a moderate load on each arm rest then 21-15-9 for time of: deadlifts 225/145 box jumps handstand push ups
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