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

Thursday WOD

5 x 5 press rest then Amrap in 10 min of: 15 power snatches 75/55 30 double unders    
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Amrap in 20 min 200m run 20 box jumps 15 power cleans 135/95
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5 x 5 back squat rest then for time: After a buy in of 40 cal row complete 4 rounds of 10 toes to bar 10 burpees  
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Monday WOD

“Helen” 3rounds for time of: 400m run 21 kettle swings 12 pull ups
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Friday WOD

WORKOUT 17.5 Rx’d(Ages 16-54) 10 rounds for time of: 9 thrusters 95/65 35 double-unders   teens and masters 55+  use 65/45 Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders Scaled Teenagers 14-15: Boys use 45 lb. and perform...
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Thursday

10 min work on anything you suck at rest then amrap in 10 min 20 hspu 25 wall balls 20 burpees 25 power cleans 115/85
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Wednesday

complete for time 12 rounds of: 5 pull ups 10 HR push ups 15 squats cash out with a 800m run
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Tuesday WOD

5 x 4 unbroken reps of clean and split jerk (work up) rest then 4 rounds of max reps of each of the following: 1 min row for cals 1 min toes to bar 1 min overhead static lunge steps 45/25 plate 1 min rest score it total reps
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Monday WOD

Run 1 mile …Not for time rest then amrap in 10 min of 20 thrusters 95/65 40 double unders 20 thrusters 115/85 40 double unders 20 thrusters 135/95 40 double unders 10 thrusters 155/105 40 double unders 10 thrusters 185/125 40 double unders  
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Thursday WOD

10 min work on something you suck at! rest then amrap in 10 min 15 wallball shots 10 HR push ups 20 sit ups
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