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

Tuesday WOD

“Jackie” complete for time 1000m row 50 thrusters 45/35 30 pull ups rest then 5 x 3 front squat
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Monday WOD

5 x 3 push press rest then amrap in 18 min of: 400 m run 20 power cleans 135/95 2 rope climbs
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Saturday Team Sprint WOD

teams of 2 with a running clock complete the following (you go a round, I go a round) 12 deadlifts 225/135 12 burpee box jumps 24″/20 (you may step up if you wish) 9 deadlifts 9 burpee box jumps 6 deadlifts 6 burpee box jumps 3 deadlifts 3 burpee box jumps (9 min time cap)...
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Friday WOD

Max out Friday! 20 min to find a 1 RM for the hang snatch rest then Max set of pull ups rest then 20 min to find a 1 RM for the deadlift
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Thursday WOD

10 min work on anything gymnastic rest then amrap in 10 min of 40 push press 75/55 20 box jumps 30 hang power cleans 75/55 20 box jumps 20 thrusters 75/55 20 box jumps
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Wednesday WOD

“Ghost” 6 rounds for max reps 1 min row for cals 1 min burpees 1 min double unders 1 min rest
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Tuesday WOD

amrap in 16 min of: 50 wall balls 50 pull ups 50 squat cleans 95/65 50 sit ups
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Monday WOD

7 x 2 back squat rest then 21-15-9 of dumbell alt power snatches 70/40 HR push ups (feet on the dumbell, chest touches ground, knees do not)
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Saturday Team WOD

Teams of 4 (2 dudes & 2 chics) 120 dumbbell push press 40/30 (break up reps as you see fit) 30 double unders or 60 singles (each teammate)* 120 toes to bar or heels above hips 30 DU* 120 power snatches 95/65 30 DU* 120 cal row 30 DU*
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Friday WOD

Max out Friday! 10 min find a 1 rm for the press 10 min find a 1 rm for the bench press 20 min find a 1 rm for the squat clean
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