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

Friday WOD

12 min to work up to a heavy 1rm squat clean rest then complete for time 50 cal bike 20 power cleans 185/120 1000m row
READ MORE

Thursday WOD

7 x 2 back squat rest then amrap in 10 min of: 50 med ball cleans 50 sit ups 50 alternating jumping lunges
READ MORE

Wednesday WOD

every 4 min for 16 min: 5 heavy deadlifts (you choose weight) 15 bar over burpees 20 pull ups rest then amrap in 9 min 150 m run 10 chest to bar pull ups 10 handstand push ups
READ MORE

Tuesday WOD

“Fight Gone Bad” 3 rounds of 1 min at each of the following stations: wallball shots push press 75/55 sumo deadlift high pull 75/55 box jumps 20″ cal row rest
READ MORE

Monday WOD

15 min work up to a heavy 1 rep squat snatch rest then 15-12-9-6-3 for time of thrusters 75/55 power snatch 75/55 toes to bar (15 min time cap, scale to make it within the cap)
READ MORE

Saturday Team WOD

teams of 2 do strongman work for 3 rounds 2 min at each station yolk carry sled pull sled push farmers walk dead man lift rest
READ MORE

Friday WOD

Complete for time and get warm 70 cal row 60 air squats 50 sit ups 40 double unders 30 wallballs 20 HR push ups 10 burpees
READ MORE

Thursday WOD

7 x 2 hang squat clean rest then amrap in 10 min of 20 Russian kettle swings 32k/24 10 burpees 15 pull ups
READ MORE

Wednesday WOD

amrap in 20 min of: 400m run 1 round of “DT” 12 Deadlifts (155/105)9 Hang Power Cleans (155/105)6 Push Jerks (155/105)
READ MORE

Tuesday WOD

5 x 8 (each arm) DB bent over row rest then amrap in 12 min of: 40 double unders 25 sit ups 10 hang DB power cleans 50’s/35s
READ MORE