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

Friday WOD

5 x 5 deadlift Rest then Amrap in 8 min 10 power cleans 115/85 10 burpee box jump overs
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Thursday WOD

5 rounds for time of: 30 kettle swings 30 reverse static lunge steps
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Wednesday WOD

10 min work on any handstand movement rest then with a 13 min clock: 70 wall balls 40 toes to bar 30 wall balls 20 toes to bar with any remaining time complete as many handstand push ups as possible
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Tuesday WOD

Tabata push ups rest then amrap in 15 min 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (115/80)
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Monday WOD

“Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a...
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Saturday Team WOD

Teams of 2 for time: 200 wallballs 800 singles 100 burpees
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Friday WOD

AMRAP 4: 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 toes to bar Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 2 rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 toe to bar Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 1 round: 12...
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Thursday WOD

5 rounds for time: 20 med ball cleans 10 shoulder to overhead 155/105 This looks gross! -Coach
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Wednesday WOD

5 x 5 front squat rest then amrap in 10 min of 8 dumbell squat cleans 35/25** 24 sit ups 32 double unders **at the beginning of the 4th round the weight goes to 50/35
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Tuesday WOD

5 x 5 bent over row rest then AMRAP in 15 min 55 Power Snatches (95/65) 55 Pull-Ups 55 Calorie Row 55 Handstand Push-ups or Scale with 55 Dumbbell Push Press (35/25)
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