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

Thursday WOD

Emom for 20 min 1 squat clean and jerk ( stay at the same weight ) Rest then Amrap in 8 min the following ladder 5 thrusters 95/65 5 toes to bar * add 1 rep to each after each round
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Wednesday WOD

“Cindy” Amrap in 20 min of 5 pull ups 10 push ups 15 squats
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Tuesday WOD

amrap in 20 min with a 1000m row buy in 5 power cleans 155/105 15 wall ball shots 25 sit ups
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Monday WOD

teams of 2 (you do a round then i do a round. for all) amrap in 8 min of 15 med ball cleans 15 burpees rest 3 min amrap in 8 min of 10 pull ups 10 toes to bar rest 3 min amrap in 8 min of 15 cal assualt bike 15 double unders
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Saturday Team WOD

Teams of 2 4 rounds for max reps 2 min of rope climbs 2 min of yoke carry (weight/distance unknown) 2 min sled push / pull down and back (weight unknown) 2 min 60m KB farmers walk 32k/24k 2 min rest
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Friday WOD

5 x max set of strict static dips For Time: 30-25-20-15-10 Box Step ups with KB in rack position 24/20 KB Swings 24k/16
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Thursday WOD

5 x 5 front squat rest then amrap in 10 min of: 10 chest to bar pull ups 25 wall balls 35 sit ups
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Wednesday WOD

Teams of 3 For Time: 100/80 Calorie Row 100 Dumbbell Snatches (50/35) 100 Bar over Burpees 100 Thrusters (115/85) 100 Bar over Burpees 100 Dumbbell Snatches (50/35) 100/80 Calorie bike
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Tuesday WOD

emom for 15 min 3 unbroken power cleans rest then 16.2 test Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25...
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Saturday Team WOD

teams of 2 amrap in 9 min max cal row rest 2 min amrap in 9 min max kettle swings 32k/24 rest 2 min amrap in 9 min max cal assault bike
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