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

Friday WOD

complete for time: 50 pull ups 50 thrusters 75/55 50 cal assault bike
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Thursday WOD

5 x 5 press (across) rest then amrap in 10 min of: 20 alternating DB power snatches 50/35 30 double unders
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Wednesday WOD

10 min work up to a heavy squat clean rest then 5 rounds for time: 200m run 9 deadlifts 205/135 7 strict pull ups 5 strict handstand push ups
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Tuesday WOD

6 rounds of the following 1 min row for calories 1 min hang power cleans 135/95 1 min assault bike for calories 2 min rest score is total reps after 6 rounds
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Monday WOD

7-5-3-2-1 Front squats Rest then Amrap in 15 min of: 800m run 50 wall balls 50 sit ups
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Saturday Team WOD

Teams of 2 or three: AMRAP in 25min: 70 Calorie Row, 70 Burpees, 70 Power Snatches (55/35) 60 Calorie Row, 60 Burpees, 60 Power Snatches (75/55) 50 Calorie Row, 50 Burpees, 50 Power Snatches (95/65) 40 Calorie Row, 40 Burpees, 40 Power Snatches (115/80) 30 Calorie Row, 30...
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Friday WOD

5 x 5 back squat rest then complete for time: 50-40-30-20 of kettle swings sit ups
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Thursday WOD

Emom for 20min of: 1 squat snatch Rest then 100 burpees for time
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Wednesday WOD

Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225/155 55 wall-ball shots 55-calorie row 55 handstand push-ups
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Tuesday WOD

5 x 7 strict pull ups rest then with a running clock 0:00 – 10:00 – 100 double unders, with remaining time Max Clean and Jerks (115/85) 10:00 – 13:00 – Rest 13:00 – 20:00 – 70 double unders, with remaining time Max thrusters (115/85) 20:00 – 23:00 – Rest 23:00 – 27:00 – 40 double...
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