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

Monday WOD

7 x 2 deadlift 3 x 7 front squats from ground rest then amrap in 7 min of: 10 chest to bar pull ups 10 burpee box jumps *festivus games athletes may pair up and do this wod as you will in the comp.
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Thursday, Friday, Saturday

Hurricane Matthew….ughhh!!! CrossFit Camden will be cancelling ALL Thursday, Friday, and Saturday classes.
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Wednesday WOD

5 min handstand / handstand walk  practice rest then amrap in 7 min of: 10 front squats 135/95 10 toes to bar rest 5 min then amrap in 10 min of: 1o deadlifts 225/145 4o double unders
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Tuesday WOD

Every 2 minutes on the two minute mark for 34 min of: 8 burpees with remaining first min as many dumbbell hang squat cleans as possible 35db/25 rest the next min.  
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Monday WOD

5 x 7 strict pull ups rest then 3 rounds for time 9 strict handstand push ups 12 shoulder to overhead 135/95 15 front squats 135/95
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Saturday WOD

partner team WOD Buy in – 800m run with partner then right into 20 min amrap of: 75 toes to bar 100 alternating partner wall ball shots 100 box jumps
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Friday

5 x 5 back squat (across) rest then 3 rounds for time of: 40 sit ups 30 lunge steps 20 ring dips
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Thursday WOD

1o min work on any skill rest then amrap in 15 min 20 burpees 30 kettle swings 10 one arm kettle bell thruster  
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Wednesday WOD

8 min work up to a max complex of: 3 deadlifts + 1 hang power clean + 2 front squats rest then amrap in 10 min of: 30 deadlifts 95/65 30 shoulder to overhead 30 squat cleans
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Tuesday WOD

amrap in 3 min 400m run max chest to bar pull ups rest 2 min amrap in 4 min 400m run max over head squats 95/65 rest 2 min amrap in 5 min 400m run max strict pull ups rest 2 min amrap in 6 min 400m run max over head squats 135/95
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