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

Tuesday 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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Monday WOD

5 rounds for time 15 overhead squats 95/65 10 pull ups 40 double unders
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Saturday Team WOD

“two bar” Teams of 3 amrap in 25 min: 40 dealifts 225/145 50 toes to bar 60 thrusters round 1 thrusters 75/55 round 2 thrusters 95/65 round 3 and any remaining thrusters 115/105
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Friday WOD

4 x 200m run rest 2 min between each rest then emom for 16min 2 power snatches – odd min 1 squat snatch – even min (same weight)
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Thursday WOD

6 x 2 back squat rest then amrap in 12 min 3 rope climbs 30 front squats 95/65
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Wednesday WOD

10 min of skill work then amrap in 15 min of: 10 alternating pistols 7 dips 5 strict pull ups
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Tuesday WOD

It’s been 2 years and Looking back now, I’m not sure where the strength to even write this came from… “I lost my best friend yesterday in a tragic accident. While every fiber of me wants to close the gym today, I know Suze would be pissed at me for it. She’d say...
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Monday WOD (Labor Day)

ONLY 1 CLASS TODAY AT 6PM 10 min work up to a heavey set of 3 for the Hang Power Clean Teams of 3: 3 Rounds For Time: 45 Hang Power Cleans (155/105) 60 Synchro Burpees 60 Calorie Row
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Saturday Team WOD

teams of 2 amrap in 20 min 1000m row 100 squats 100 power snatches 75/55 100 push ups
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Friday WOD

5 x 5 deadlift rest then amrap in 12 min 20 chest to bar pull ups 20 double unders 20 burpees
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