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

Friday WOD

in 10 min work up to a 1 RM for the front squat rest then 3 rounds for time of 400m run 50 sit ups 7 deadlifts 305/200
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Thursday WOD

  max set of pull ups max set of strict pull ups max set of L-sit pull ups rest then Complete the following snatch ladder for time: 10 squat snatches 135/85 8 squat snatches  145/95 6 squat snatches  155/105 4 squat snatches 165/115 2 squat snatches 175/125 add weight as you...
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Wednesday WOD 5-4-16

“Brehm” Hero WOD For Time: 10 Rope Climbs, 15″ 20 Back Squats, 225/150 (from the rack) 30 Handstand Push-ups 40 Calorie Row In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006 (Bring those long socks)
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Tuesday WOD 5-3-16

5 x 5 overhead squat rest then 10 min work on the Turkish get up rest then amrap in 10 min of: 10 KB hang cleans right arm 10 KB hang cleans left arm 25 goblet squats
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Monday WOD

5 x 5 bench press* complete 3-5 strict & slow decent pull ups after each set rest then 2 rounds of 23 cal row 17  burpees 12 alternating db power snatches 70/40 4 sled push 135/90 (down and back =1)
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Friday WOD 4-29-16

Complete for time: 100 double unders 60 sit ups 40 handstand push ups 30 toes to bar 20 shoulder to overhead 155/105 60 ft front rack lunges 155/105
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Thursday WOD

5 x5 strict press rest then amrap in 9 min of: 25 cal row 10 chest to bar pull ups rest 4 min then amrap in 9 min of: 10 squat cleans 155/105 25 kettle swings
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Wednesday WOD

5 x 2 high hang snatch (from the pockets, no drops @ 65% of 1RM) rest then “Nancy” 5 rounds for time of: 400m run 15 overhead squats 95/65
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Tuesday WOD

10 min work on handstand walk rest then   with a 14 min running clock: amrap in 9 min 55 double unders 5 hang cleans 175/115 10 bar over burpees @ 9:01 until the time runs out find a 1 RM for the deadlift  
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Monday WOD

“jackie” for time 1000m row 50 thrusters 45/35 30 pull ups rest then 6 x 4 back squat
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