45 Chris Dr
Kingsland GA 31548
Email: crossfitcamden2009@gmail.com

Monday WOD

5 x 7 back squat rest then’ complete the following chipper for time 1000m row 25 handstand push ups 15 overhead squats 115/85 15 bar over burpees 10 overhead squats 10 bar over burpees 5 over head squats 5 bar over burpees
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Saturday WOD

teams of 2 or 3 complete the following 2017 meter row 200 power snatches 75/55
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Friday WOD

5 rounds for time of: 50 double unders 10 power cleans 185/ 125
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Thursday WOD

5 x 5 press rest then alt each min for 12 min of: down and back sprint (touch ground when you turn around) sandbag / med ball shoulder get ups
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Wednesday WOD

8 x 2 hang squat cleans 3 x max set of pull ups rest amrap in 7 min of: 50 deadlifts 135/95 40 sit ups  
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Tuesday WOD

3 rounds for time of: 200m run 30 thrusters 95/65 20 bar over burpees
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Monday WOD

“Helen” complete for time 3 rounds of: 400m run 21 kettle swings 12 pull ups (focus on each element going unbroken) rest then accumulate 150 double unders
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Friday WOD

Gym is closed this Sat / Christmas Eve.   Have a great holiday with you families. We love you guys.   – CFC Staff 20 min…work up to a heavy squat clean rest then “Grace” 30 clean & jerks for time 135/95  
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Thursday WOD

10 min work on any skill rest then with a 12 min clock get as far as you can with the following 15 thrusters 45/35 12 cal row 15 thrusters 75/55 12 bar over burpees 10 thrusters 95/65 12 cal row 10 thrusters  115/85 12 bar over burpees 5 thrusters 135/95 12 cal row ...
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Wednesday WOD

12 min to work up to a heavy 2 rep max back squat rest then amrap in 12 min of: 20 sit ups 30 squats 40 double unders
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