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

Wednesday WOD

5 x 9 strict pull ups rest then 3 rounds for time of 20 HR push ups 10 squat cleans 155/105 20 box jumps 24″/20
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Tuesday WOD

4 x 10 unbroken push press (climbing) rest then complete for time: 50 double unders 40 toes to bar 40 cal row 30 toes to bar 30 cal row
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Monday WOD

5 x 1 sprint 200m (approximately 2 min rest between each run) rest then 3 x 3 front squat rest then emom for 8 min 6 unbroken thrusters
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Saturday WOD

This WOD (both parts) was written by Alex for his going away WOD…so blame him. We wish him luck, great health and happiness….most of all we hope his calves grow at least to the size of a young school girl. Teams of 2 complete for time 100 Double Unders 50 handstand...
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Friday WOD

5 x 5 back squat (across) rest then 27-21-15-9 of: cal row power snatches 75/55
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Thursday WOD

5 x 5 press rest then   complete the following chipper for time: 200m run 150 double unders 100 lunge steps 75 squats 50 sit ups
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Wednesday WOD

20 min: work up to a heavy clean and jerk rest then amrap in 12 min of: 3 power cleans 185/135 3 front squats 3 push or split jerks
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Tuesday WOD

5 x 5 bench press rest then with a running clock: amrap in 7 min of burpees to a plate (plate height increases every 25 reps) from min 7 to 8 amrap of pull ups score is total reps for both amraps
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Monday WOD

Complete 2 rounds for time unknown distance run (approx 1.3 miles) 15 deadlifts 275/185 200 m farmers walk with 2 kettle bells 24/16
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Saturday WOD

15 min of open strength time (use this time to hit some strength movement ie back squats, heavy cleans, or whatever your country ass needs to do to get strong) rest then AMRAP 20 min 5 Thrusters 95/65 7 Hang Power Clean 10 SDLHP
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