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

Tuesday WOD

with a running clock 0-5 min run 400m 10 handstand push ups max reps C&J 135/95 with remaining time right into min 5-10 run 200 m 12 hspu max reps C&J 135/95 right into min 10-15 run 150m 14 hspu max reps C&J 135/95 *score is total C&J after the 15 min
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Monday WOD

5 x 3 back squat (across) rest then amrap in 5 min 12 cal bike 30 sit ups rest 5 min amrap in 5 min 12 chest to bar pull ups 30 burpees rest 5 min 12 cal row 30 kb overhead one arm lunge steps 24k/16
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Saturday Team WOD

teams of 2 amrap in 25 min with a 100 cal bike buy-in 20 deadlifts 205/135 3 rope climbs 150m farmers walk with the dl bar
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Friday WOD

5 x 3 overhead squats rest then amrap in 12 min 75m overhead waiters walk 45/35 plate 10 burpees 500m row
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Thursday WOD

amrap in 22 min 200 m run bear crawl down and back 15 toes to bar 20 wallballs
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Wednesday WOD

5 x 6 Bulgarian split squat, for each leg use dumbells in a farmers carry or a kettlebell in the goblet squat hold rest then amrap in 10 min 20 medball cleans 20 shoulder to overhead 75/55
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Tuesday WOD

Murph recovery – roll, stretch, mobility for 10 min then “Annie” 50-40-30-20-10 for time of: double unders sit ups
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Monday Memorial Day WOD

complete in order for time 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run **with a 20/14 lb vest We start heats at 7 am and run every 20 mins with last heat around 9 am If you are a drop in and we don’t know you we will only allow you to do half the reps since...
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Saturday Team WOD

amrap the following ladder in 25 min 25 cal row 25 power cleans 25 burpees **reps go up by 25 after each round
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Friday WOD

10 min work up to a heavy 3 unbroken rep power snatch rest then amrap in 10 min 25 wallballs 25 cal row
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