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

Thursday WOD

12 min work on a skill or mobility rest then “Khabib” 4 rounds 1 min – 15 burpees 1 min – 15 kettle swings 1 min – max cal bike 1 min rest score is total cals on bike after 4 rounds scale the numbers of burpees and KB swings so you can complete them...
READ MORE

Wednesday WOD

emom in 15 min 1 squat snatch rest then complete for time 1500m row 50 deadlifts 135/95 40 lateral jumps over bar
READ MORE

Tuesday WOD

5 x 7 strict pull up rest then amrap in 9 min 18 wall balls shuttle run down and back x4 (hand must touch over the line) rest 3 min then repeat amrap
READ MORE

Monday WOD

5 x 3 press rest then amrap in 13 min 60 double unders 15 toes to bar 12 hang squat cleans 135/95
READ MORE

Saturday Team WOD

with a running clock amrap in 12 min 150 m run 50 pull ups rest 5 min amrap in 12 min 50 cal row 150 sit ups rest 5 min amrap in 12 min 50 push ups 150 box step ups
READ MORE

Friday WOD

teams of two amrap in 20 min 150m back racked barbell walk (you go, i go) 135/95 while the first teammate works on the walk the other one can begin the following ladder 4-8-12-16 ect. lunge steps with overhead plate 45/25 burpees to a plate
READ MORE

Thursday WOD

5 x 5 front sguat Rest then Amrap in 10 min 10 DB power snatch 50/35 righthand 5 toes to bar 10 DB power snatch 50/35 left 5 toes to bar
READ MORE

Wednesday WOD

Amrap in 30 min 800m run 30 kettle swings 20 pull ups
READ MORE

Tuesday WOD

5 x 5 bench press Rest then Amrap in 4 min 20 cal row 15 power cleans 135/95 10 box jumps Rest 4 min and repeat 4 times
READ MORE

Monday WOD

3 pos snatch (ground, below knee, above knee) Rest then Amrap in 12 min 12 power snatch 75/55 12 overhead squats 12 front squats
READ MORE