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

Tuesday WOD

5 x 8 (each arm) DB bent over row rest then amrap in 12 min of: 40 double unders 25 sit ups 10 hang DB power cleans 50’s/35s
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Monday WOD

This is a great bench mark to start our body comp challenge “Jackie” complete for time 1000m row 50 thrusters 45/35 bar 30 pull ups
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Saturday Team WOD

4 rounds for max reps at each 2 min wallballs 2 min toes to bar 2 min power cleans 135/95 2 min rest ************* right into: 7 min find a combined total for the snatch
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Friday WOD

amrap in 20 min 100m* row 1 deadlift 315/200 5 strict pull ups *add 100m each round
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Thursday WOD

5 x 5 back squat rest then AMRAP 12: 2 Power Clean (115/85)2 Toes to Bar2 Box Jump Overs (24/20)4 Power Clean (115/85)4 Toes to Bar4 Box Jump Overs (24/20)6 Power Clean (115/85)6 Toes to Bar6 Box Jump Overs (24/20)…Up by 2’s Until Finish
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Wednesday WOD

3 rounds at a walking pace 10 dips + 15 push ups + 30 second handstand hold rest between each round rest then “Khabib” 4 rounds 1 min complete 15 burpees 1 min complete 15 Kettle swings 1 min max cals on the bike 1 min rest score is total cals after 4 rounds
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Tuesday WOD

**5pm and 6pm classes only** amrap in 20 min with a 2019 m row buy in then with remaining time 20 squats 15 sit ups 5 chest to bar pull ups
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Monday WOD

emom for 20 min 2 clean and jerks (same weight across) rest then 15-9-6 for time of: toes to bar lateral bar over burpees push press 95/65
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Saturday Team WOD

teams of 2 amrap in 30 min 50 wallballs 50 KB lunge steps (2 kettlebells) 50 sit ups 50 bench press 115/80 ***after each 50 rep walk 150 m with a kettle bell overhead and on in the rack position***
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Friday WOD

6 rounds for max reps 1 min cal row 1 min kettle swings 1 min double unders 1 min rest **scored like Ghost**
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