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

Thursday WOD

6 rounds for max reps 1 min cal row 1 min power cleans 115/85 1 min double unders 3 min rest
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Wednesday WOD

amrap in 15 min 30 med ball cleans 20 pull ups 150m run
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Tuesday WOD

amrap in 6 min 20 ground to overhead w/ plate 45/35 20 air squats standing on the plate 20 burpees… hands on the plate and chest to the plate rest 3 min then amrap in 12 min 30 cal row 30 seconds of unbroken single unders 10 V- ups
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Monday WOD

amrap in 20 min 30 thrusters 45/35 10 handstand push ups 2 rope climbs 150m run
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Saturday Team WOD

teams of two for time 10-9-8-7-6-5-4-3-2-1 of power cleans 115/85 toes to bar med ball Russian twists (you go a round I go the same round) **every 5 min run a 200m together
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Friday WOD

Friday’s are for the Butt 5 x 5 barbell hip thrusts* super set with 3 moderate weight squat cleans rest then amrap in 12 min 60 sit ups 40 db lunge steps (35’s 30’s) 20 cal ski erg
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Thursday WOD

5 rounds for total reps amrap in 3 min 6 overhead squats 75/55 9 HR push ups 12 sumo deadlift high pulls 75/55 rest 1 min between each round
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Wednesday WOD

5 x 5 back squat (across) rest then amrap in 15 min 10 burpee box jumps 30 cal row 10 burpee box jumps 20 cal bike
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Tuesday WOD

amrap in 15 min 150m run 30 double unders 10 alt dumbell power snatches 70/50 rest 5 min amrap in 15 min 150m run 30 double unders 10 chest to bar pull ups
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Monday WOD

10 min build up to a heavy clean and jerk rest then complete 3 rounds for time 50 squats 10 clean and jerks 135/95
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