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

Monday WOD

“Badger” Complete three rounds for time of: 95/65 pound  Squat clean, 30 reps 30 Pull-ups Run 800 meters
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Wednesday WOD

Holiday Schedule: 24th Christmas Eve Thursday- Closed 25th Christmas Day Friday – Closed 26th Saturday – Open Gym 2pm New Years Eve – Normal schedule New Years Day – Closed “Ghost” 6 rounds of the following 1 min row for cals 1 min burpees 1...
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Tuesday WOD

Holiday Schedule: 24th Christmas Eve Thursday- Closed 25th Christmas Day Friday – Closed 26th Saturday – Open Gym 2pm New Years Eve – Normal schedule New Years Day – Closed 4 x 7 push press rest then 2 rounds for time of: 40 overhead squats 95/65 30...
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Monday WOD

amrap in 20 min 10 squat cleans 135/95 150 m run 20 pull ups 150 m run 10 power cleans 150 m run
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Saturday WOD

“Randy” for time 75 power snatches 75/55 rest then spend the rest of class working up to a heavy two pause snatch (pause below knee and then above knee)
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Friday WOD

amrap in 6 min of 12 front squats 135/95 3 rope climbs rest then for time: 21-15-9 deadlifts 275/185 box step ups 24″ all    
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Thursday WOD

12 min work on the squat clean rest then amrap in 8 min of 30 wall ball shots 50 double unders
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Wednesday WOD

for time 30 power snatches 95/65 30 chest to bar pull ups 30 overhead squats 95/65 30 toes to bar 30 sumo deadlift high pulls 95/65 30 box jumps 30 push press 95/65 30 bar over burpees
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Tuesday WOD

5 x 7 back squat rest then complete for time of 15 – 10 – 5: Power Cleans (135/95) Handstand Pushups Directly into: 15 – 10 – 5: Hang Power Cleans (135/95) Ring Dips
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Monday WOD

Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible power or squat snatches
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