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

Wednesday WOD

amrap in 10 min of max cal row rest 3 min amrap in 10 min of 150 m overhead waiters walk 45/25 plate 150 m run 15 burpees ( no clap above head…but you must jump onto plate that you carried)  
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Tuesday

Hero WOD “Badger” 3 rounds for time of: 30 squat cleans 95/65 30 pull ups 800 m run
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Monday WOD

5 x 5 front squat rest then complete for time 100 double unders 50 push press 75/65 100 double unders 5 power snatches 75/55    
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Saturday WOD

Team WOD for AMANDA and AARON Teams of two complete the following WOD with a running clock of 24 min: PART A:   you have 10 min to work up to a max weight squat clean thruster the combined weight of both max lifts is your score for PART A. PART B:   at  10:01  amrap with the...
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Friday WOD

4 x 3 split stance presses rest then amrap in 10 min of 24 kettle swings 10 KB one arm thruster (right) 10 KB one arm thruster (left) 14 toes to bar
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Thursday WOD

amrap in 15 min of: 400m run down and back sled push 225 /165 rest 5 min amrap in 15 min of: 400m run 500m row
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Wednesday WOD

6 x 3 tempo back squats (use a slow count of 3 to reach the bottom then fire up really hard) rest then amrap in 10 min 25 cal row 16 chest to bar pull ups 9 shoulder to overhead 135/95
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Tuesday WOD

work up to a heavy  two pause snatch (pause below knee, pause above knee then snatch) rest then 2 rounds for time 40 wall balls 40 deadlifts 135/95 4o box jumps
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Monday WOD

5 x 5 bench press ( work up ) rest then amrap in 16 min 100 sit ups 75 static lunge steps 50 mountain climbers (shin touches arm) 25 burpees
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Saturday WOD

work up to a 1RM for the snatch in 35 min rest then amrap in 5 min of 5 muscle ups or 10 chest to bar pull ups 10 cleans 155/105  
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