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

Saturday WOD

  Saturday Fun Team WOD Teams of 3 AMRAP 7 Thrusters 50 Reps (95/65) 50 Reps (115/80) Max Reps (135/95) -3 Minute Rest- AMRAP 7 Hang Power Clean 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135) -3 Minute Rest- AMRAP 7 Deadlift 50 Reps (185/135) 50 Reps (225/155) Max...
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Friday WOD

2o rep back squat (bar) 20 rep back squat (135/95) 20 rep back squat (max weight attempt)  rest then 3 rounds for time 7 muscle ups (bar or ring) 7 squat clean and jerks 205/130
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Thursday WOD

amrap in 25 min of: 200 m run 15 HR push ups down and back sled push 185/125
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Wednesday WOD

5 x 1 of the following: 1 squat clean + 1 hang squat clean + 1 jerk 5 x 1 high hang snatch (from the pockets)  4 x 3 sumo style deadlifts rest then amrap in 6 min of: 10 burpees 10 toes to bar rest 2 min then amrap in 4 min 15 burpees 15 toes to bar    
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Tuesday WOD

6 x 3 press rest then 10 min work on rope climbs and handstand walk rest then 300 Double Unders For Time Every Minute On The Minute do 10 Air Squats *9 Minute Cap
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Monday WOD

10 min work on the tall clean (start with feet flat and shoulders shrugged) 5 x 3 front squat rest then amrap in 12 min 200m run 15 chest to bar pull ups 30 kettle swing      
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Saturday WOD

With a running clock Min 0:00 – 4:00 row 750 m + max power snatches in the remaining time 135/95 rest 4 min then Min 8:00 – 18:00 run 1 mile + max clean and jerks with remaining time rest 6 min then min 24:00 -28:00 max pull ups  
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Friday WOD

12 min work on the hang squat clean rest then complete for time 50 static lunge steps 95/65 50 shoulder to overhead 95/65 50 overhead squats 95/65
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Thursday WOD

Amrap in 15 min of: 200m run 10 DB snatches 70/45 20 thrusters 75/55 rest 10 min then in 4 min find a 1 rep max for the squat clean thruster
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Wednesday WOD

4 x 3 back squat rest then 15-12-9-6-3 for time of: unbroken double unders deadlifts 225/150 wall balls rest then 4 x 3 strict weighted pull ups    
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