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

Wednesday WOD

CrossFit Games Open WOD 11.4 amrap in 10 min of: 60 bar facing burpees 30 overhead squats 120/90 10 muscle ups (scale to pull ups)
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Tuesday WOD

5 x 5 bench press rest then amrap in 8 min 8 deadlifts 275/185 10 ring dips 12 box jumps 24/20 rest 3 min then repeat
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Monday WOD

5 x 5* strict or weighted pull ups *super set with 10 good mornings or 10 back extensions rest then amrap in 15 min 30 double unders 20 sit ups 10 power cleans 135/95 *there is a buy in of 30 burpees to start the work 🙂
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Saturday Team WOD

Teams of 2 for time: 800 Meter Run (together) 8 Rounds “The Chief” (break up as you see fit) 400 Meter Run 6 Rounds “The Chief” 200 Meter Run 4 Rounds “The Chief” *The Chief = 3 power cleans, 6 push ups, 9 air squats
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Friday WOD

10 min to work on something you suck at rest then complete for time 30 back squats 95/65 30 toes to bar 30 front squats 95/65
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Thursday WOD

amrap in 17 min of: 10 handstand push ups 25 kb goblet squats sled push down and back 135/90 1 rope climb
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Wednesday WOD

5 x 2 overhead squat rest then amrap in 12 min of: 30 deadlifts 135/95 30 ground to overhead 135/95 30 sit ups
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Tuesday WOD

5 x 5 back squat rest then complete for time 4 rounds of: 20 burpees 200m run
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Monday WOD

CFHQ WOD For time: 120 double-unders 60 chest-to-bar pull-ups 60 hang power snatches 95/65 120 double-unders
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Saturday Team WOD

Written by Coach Bobby: teams of 3 (one person works at a time) 200 calorie row 150 box jumps 125 kettlebell swings (70/53) 100 thrusters 115/75) 80 HSPU **800 meter team run **must start and finish at the same time Teams of 2 option 160 cal row 100 Box jumps 85 KBS 65 thrusters...
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