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

Monday WOD

“Fight Gone Bad” 3 Rounds of: Wall Ball- 20/14 SDHP- 75/55 Box Jump- 20′ Push Press- 75/55 Row (calories) * In this workout you will move from each of the 5 stations after each minute. The clock does not stop b/t exercises. This is a 5 minute round from which a 1 minute break is...
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Saturday Team WOD

Teams of 2 amrap in 22 min 60 push jerks 95/65 60 sit ups 60 cal row
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Friday WOD

20 min max out any hang snatch rest then 20 min max out any hang clean
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Thursday WOD

3 x 5 squat clean rest then amrap in 9 min of: 30 kettle swings 10 deadlifts 255/165 (scale as needed..this will be tough on the low back)
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Wednesday WOD

3 rounds for time of: 800 m run 20 pull ups 15 HR push ups (wear a 20lb vest if you have one)
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Tuesday WOD

3 x 20 back squat (last set is a find your max set) rest then Complete for time: 40 cal bike 30 handstand push ups 40 toes to bar 30 med ball cleans 40 box jumps
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Monday WOD

Complete for time: 100 double unders 800m plate carry 45/25 100 burpees
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Saturday Team WOD

You’ll see when you get here….prob some sled push and farmers walk will be in the mix.
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Friday WOD

6 x 4 bent over row rest then amrap in 12 min 24 Hang Power Cleans (95/65) 24 Wall Balls
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Thursday WOD

Complete as many rounds as possible in 15 mins of: 30 Double Unders 15 V-Ups 9 Single Arm (right) Dumbbell Shoulder-to-Overheads, 50/35 lbs 9 Single Arm (left) Dumbbell Shoulder-to-Overheads 3 Ring or bar Muscle Ups
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