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

Saturday Warrior WOD

3 rules of war: young warriors die you can’t change rule number 1 someone must walk point “The Viking” 1000m row – row in from sea 1 mile run with sledge – run to the battle with your battle ax as the point man 50 sledge strikes right – slay...
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Friday WOD

20 min find a 1 Rm for the squat snatch rest then 20 min find a 1 Rm for the squat clean & jerk
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Thursday WOD

5 x 5 bench press rest then complete for time 800m run 25 burpees 50 lunge steps 50 sit ups 20 burpees 40 lunge steps 40 sit ups
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Wednesday WOD

amrap in 11 min 21 cal row 7 clean and jerks 185/120 rest 11 min amrap in 11 min 21 double unders 7 chest to bar pull ups
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Tuesday WOD

6 x 2 deadlift rest then amrap in 10 min 20 back squats 95/65 10 overhead squats 95/65 5 wall walks
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Monday WOD

amrap in 20 min 200m run 12 power cleans 155/105 200m run 30m sled push 95/45
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Saturday Team WOD

4 rounds of: amrap in 3 min 30 cal bike buy in then sled pull /push amrap in 3 min 1 min of battle ropes buy in then sit ups amrap in 3 min 40 cal row buy in then russian kettle swings rest 3 min
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Friday Open WOD

WORKOUT 19.5 33-27-21-15-9 reps for time of: Thrusters 95/65 Chest-to-bar pull-ups Time cap: 20 minutes
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Thursday WOD

2000m row for time rest then 4 giant sets of: 5 dips 10 overhead squats from a rack (pick your own poison) 12 pull ups 30 second handstand hold (move through each set at a good pace, rest as much as you need between each set)
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Wednesday WOD

10 min work up to a heavy hang power clean rest then 50-40-30-20-10 for time of Russian kettle swings double unders sit ups
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