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

Thursday WOD

“Frank The Tank”AMRAP in 5:Buy-In: 50 Wallballs (20/14)12 Deadlifts (185/135)12 Lateral Barbell Burpees Rest 5 Minutes AMRAP in 5:Buy-In: 35 Wallballs (20/14)9 Deadlifts (225/155)9 Lateral Barbell Burpees Rest 5 Minutes AMRAP in 5:Buy-In: 20 Wallballs (20/14)6 Deadlifts...
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Wednesday WOD

“Fran” 21-15-9 for time of: thrusters 95/65 pull ups
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Tuesday WOD

emom for 20 min 2 squat cleans (try to move up in weight every 5 min) rest then amrap in 8 min 30 squats 10 handstand push ups 10 ring dips
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Monday WOD

amrap in 20 min 50 burpees 50 kettle swings 50 cal row
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Saturday Team WOD

teams of 2 amrap in 40 min run 400m relay /100m 100 box step ups 400m relay 100 ab twists 400m relay 100 lunge steps *runs are done while partner holds a plate/ work is done with a plate
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Friday WOD

15 min practice / skill development rest then amrap in 9 min 3 hang power snatches 95/65 3 overhead squats 95/65 30 double unders *reps go up by 3 each round 3/3 6/6 9/9
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Thursday WOD

5 x 8 (each side) dumbell row rest then 10-20-30*-20-10 for time with 20 sit ups after each round: cal bike pull ups *(30 is cal row not bike)
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Wednesday WOD

6 x 3 front squat rest then emom for 16 min odd min – HR push ups even min – kettle swings choose your own numbers for sustained work rest then amrap in 5 min 20 deadlifts 135/95 5 thrusters 135/95
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Tuesday WOD

The Ghost 6 rounds of:1 minute of cal rowing1 minute of burpees1 minute of double-unders1 minute rest
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Monday WOD

amrap in 20 min 200m run 20 toes to bar 15 db hang clean and jerk 50/35 (alt arms as you see fit)
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