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

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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Tuesday WOD

4 x 3 bench press* *after each set complete 5 controlled supine ring rows with a false grip rest then emom for 10 min 8-10 power snatches 75/55 rest then amrap in 4 min barbell facing burpees
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Monday WOD

Mini Comp #1     amrap in 2:30 min RX alternating pistols  / Scaled- air squats rest then #2    1000m row for time rest then #3    15-12-9 for time of: power cleans RX 155/105  Scaled 95/65 RX strict handstand push ups  / Scaled- hand release push ups RX toes to bar  / Scaled-...
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Saturday WOD

4 x 200m sprints (rest about 2 min between each) rest then 10 work on handstand walk rest then teams of 2 amrap in 7 min: 40 power cleans 135/95 30 power cleans 155/105 amrap with remaining time 185/130
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Friday WOD

4 x 2 overhead squat  rest then complete for time: 30 pull ups 30 wall balls 1000m row 30 wall balls 30 pull ups
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Thursday WOD

emom double under ladder start with 5 double unders and add 5 each min get as far as you can without failing rest then teams of 2  amrap in 7 min  40 push press 135/95 30 push press 155/105 as many with remaining time 185/130 rest 4 min then amrap in 7 min 4o front squats 135/95...
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Wednesday WOD

The CrossFit Total 3 attempts for a 1 RM at each of the following lifts….score is total combined weight. squat press deadlift rest then amrap in 8 min of 10 burpees 10 hang power cleans 115/85 *add 10 to each after each round
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Tuesday WOD

3 x 3 snatch balance  7 x 1 of the 3 position snatch ( pockets, just above knee, floor) rest then complete for time 30 kettle swings 40 sit ups 50 lunge steps 40 sit ups 30 kettle swings
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Memorial Day (Monday) WOD

Memorial Day Murph at CFC We will start heats at 0800 and will continue with follow up heats every 15 min, until 0915 being the last heat. There are NO AFTERNOON CLASSES. Some food and drinks will be provided by CFC. Feel free to bring in some grub to share for after the WOD....
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