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

Friday WOD

Complete for time 70 kettle swings 150m lunge steps 25 deadlifts (you pick the weight) rest then work any strength movement for 10 min at 3 reps
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Thursday WOD

“The Chief” AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times
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Wednesday WOD

teams of 2 amrap in 25 min 200m run together 50 thrusters 95/65 500m row 50 power cleans 95/65
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Tuesday WOD

5 x 5 bench press rest then amrap in 9 min of 20 cal bike buy in right into 10 toes to bar 20 air squats 40m bear crawl (down and back)
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Monday WOD

amrap in 15 min of 10 DB hang squat cleans 35’s/25’s 10 DB push press 35’s/25’s 10 pull ups 30 double unders
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Saturday Team WOD

teams of 2 with a 12 min clock amrap: 15 cal bike 10 front squats 135/95 (each athlete completes a round) rest 5 min with a 10 min clock amrap: 10 burpees 10 front squats 95/65 (each athlete complete a round)
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Friday WOD

OPEN GYM Come in and knock out something you missed this week.
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Thursday WOD

find a 1 RM for the full snatch in 15 min rest then amrap in 9 min 20 toes to bar 250m row
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Wednesday WOD

3 rounds of: Max reps of strict pull-ups Max reps of shoulder presses 115 / 75 Max-calorie row in 30 seconds Max L-sit hold for time Start a clock and begin an attempt at each exercise every 3 minutes. So yes, lots of rest. Make each effort for a true max. You should scale to get...
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Tuesday WOD

10 min build to a heavy hang power clean rest then For time: 21 Hang Power Cleans (95/65) 21 Bar over Burpees 21 lateral jumps over bar 15 Hang Power Cleans 15 Bar over Burpees 15 lateral jumps over bar 9 Hang Power Cleans 9 Bar over Burpees 9 lateral jumps over bar
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