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

Thursday WOD

Complete for time 45 cal row 45 deadlifts 155/105 45 double unders 45 shoulder to overhead 75/55 45 wallballs
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Wednesday WOD

4 x 3 back squat rest then amrap in 10 min of: 10 man-makers 35db/25 20 farmers carry static lunge steps
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Tuesday WOD

5 x 3 squat clean (unbroken set) rest then every 3 min (7rds) 12 hang power cleans 155/105 12 bar over burpees try to pick a weight you can complete in 1:30…
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Monday WOD

Murph prep Monday complete for time 800m run 5 rounds of: 10 pull ups 20 push ups 30 squats then another 800m run
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Saturday Team WOD

teams of 2 run 800m (run together) 6 rds of: 5 pull ups 10 HR push ups 15 squats 6 rds of: 5 toes to bar 10 burpees 15 thrusters 45/35 bar run 800m (run together) break up the work as you see fit
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Friday WOD

find a 1 RM for the snatch in 20 min rest then 10 min Amrap 50 Double Unders 10 DB Step Ups 50/35 1 rope climb
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Thursday WOD

“Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a...
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Wednesday WOD

amrap in 15 min of (with a 1 time buy in of 1000m row) 12 kettle swings 32kg/24 7 deadlifts 155/105 4 squat cleans 155/105
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Tuesday WOD

4 x 2 front squat rest then amrap in 12 min 200m run 20 wallballs 15 HR push ups
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Monday WOD

with a partner and with a running 40 min clock complete each of the following floater wods start each WOD every 10 min 5 min amrap 10 burpees while partner haangs from pull up bar alternate every 10 7 min find a max for the following complex 1 clean + 1 hang clean + 1 front squat...
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