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

Thursday WOD

6 x 5 roman deadlifts 4 x 5 bent over rows rest then amrap in 9 min of: 15 deadlifts 135/95 15 toes to bar 150 m run
READ MORE

Wednesday WOD

Tabata push ups rest then emom for 20 min of: 3 squat cleans rest then Tabata squats  
READ MORE

Tuesday WOD

Complete the following chipper for time 1000 m row 20 overhead squats 135/95 35 pull ups 35 sit ups  25 pull ups 25 sit ups 15 pull ups 15 sit ups
READ MORE

Monday WOD

10-8-6-4-2-2 Back squats rest then amrap in 9 min thrusters 95/65 (goal should be over 100) rest 4 min amrap in 3 min (with a buy-in of 25 strict handstand push ups) front squats 95/65      
READ MORE

Saturday Team WOD

Teams of two amrap with 1 bar in 15 min of: 6 thrusters 135/95 8 shoulder to overhead 35 back squats Move through the amrap as your partner runs 200m with a 20/14lb med ball pick up where ever your partner is in the amrap when you switch out.
READ MORE

Friday WOD

3 x 3 press 3 x 3 push press 3 x 3 push or split jerk try to get heavier as you go rest then 21-15-9 of: full snatches 95/65 chest to bar pull ups
READ MORE

Thursday WOD

  6 rounds of: 1 min sled push 135/90  1 min cal row 1 min burpees 1 min rest each cal and each burpee rep is 1 point each down and back sled push is 5 points Total points after 6 rounds is your score
READ MORE

Wednesday WOD

20 min to find a 1 RM for the snatch rest then amrap in 8 min 80 static lunge steps 40 m (down and back) handstand walk 25 alt split jerks 115/85 max back squats with remaining time 115/85
READ MORE

Tuesday WOD

5 x 5 bench press rest then complete for time 100 double unders 30 chest to bar pull ups 800m run 30 chest to bar pull ups 100 double unders
READ MORE

Monday WOD

  5 x 5 front squat rest then 21-15-9 of: power cleans 155/105 box jumps 24″/20″ kettle Swings 24k/16k
READ MORE