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

Saturday Team WOD

amrap in 15 min 25 partner wallballs 50 sit ups 25 pull ups rest 10 min but complete 30 back squats 155/105 amrap in 20 min 150 m partner carry 75 power cleans 155/105
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Friday WOD

6 rounds 2 min 10 bar facing burpees max power snatches 135/95 rest 1 min between each round score is total snatches after 6 rounds
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Thursday WOD

15 min work up to a heavy squat clean rest then amrap in 10 min 20 thrusters 95/65 15 toes to bar 3 wall walks
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Wednesday WOD

6 rounds for max reps of 1 min cal row 1 min cal bike 1 min double unders 1 min rest
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Tuesday WOD

12 min work up to a heavy deadlift rest then with a 12 min clock get as far as you can with the following ladder 1 deadlift 225/145 1 burpee pull up then 2 of both, then 3 of both ect. scale to bar over burpees and ring rows
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Monday WOD

amrap in 20 min 400m run 10 DB hang squat cleans 35’s/25’s 10 ring dips
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Saturday Team WOD

amrap in 20 min 150 m run 10 sled push 50 m farmers carry while partner does sun gods *floater- climb over rig at some point during wod rest 5 min amrap in 15 min bear crawl down and back x 4 50 kettle swings *floater- 75 pvc overhead squats
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Friday WOD

amrap the following ladder in 15 min 1 pull up 1 front squat 95/65 1 bar over burpee then 2 of all, then 3 of all…..ect
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Thursday WOD

teams of 2 amrap in 25 min with a buy-in of 100 double unders 100 push press 75/55 100 box jumps 20″ all 100 cal row
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Wednesday WOD

work the 3 position snatch for 12 min 1 snatch from the floor+1 snatch from the hang+1 snatch from the high hang rest then amrap in 10 min 25 wallballs 20 toes to bar 15 deadlifts 155/105
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