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

Friday WOD

for time 1-2-3-4-5-6-7-8-9-10 Toes to Bar 10-9-8-7-6-5-4-3-2-1 Deadlifts (165/115)
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Thursday WOD

3 x 3 muscle snatch 3 x 3 power snatch 3 x 3 squat snatch (not for a max use good form and hit some good reps) rest then amrap in 10 min 15 power snatches 75/55 30 double unders
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Wednesday WOD

12 min work up to a heavy 1RM hang squat clean rest then amrap in 13 min 10 Handstand Push-Ups 20 Hang Squat Cleans 115/85 3 Rope Climbs
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Tuesday WOD

” Filthy Fifty” For time: 50 Box jumps 50 Jumping pull-ups 50 Kettlebell swings Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 40/30 pounds 50 Back extensions / or good mornings w 45/35 bar 50 Wall ball shots 50 Burpees 50 Double unders
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Monday WOD

5 x 5 Bulgarian split squat (each leg) When setting up to perform a Bulgarian split squat, make sure your front foot is far enough away from the bench that when you move into your split position, your forward knee is stacked directly above your heel. You can use your toes or the...
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Saturday Team WOD

teams of 2 amrap in 25 min: 18-15-12-9-6-3 Thrusters (75/55) Power snatches (75/55) Toes-to-Bars **if you complete all 6 rounds add 20lbs to the bar
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Friday WOD

For time: Row 2,000 meters 50 wall-ball shots Row 1,000 meters 35 wall-ball shots Row 500 meters 20 wall-ball shots
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Thursday WOD

15 minutes find a 1 rm for the clean and jerk (any style) rest then with a 9 min clock get as far as you can on the following ladder 2 chest to bar pull ups 2 burpees 2 front squats 95/65 4 chest to bar pull ups 4 burpees 4 front squats 95/65 6 chest to bar pull ups 6 burpees 6...
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Wednesday WOD

4 x 10 bent over DB or KB rows (use a bench as support, 10 reps each side) rest then With a 15 min clock, buy in with 50 walking lunge steps then amrap with remaining time 400m run 30 box jumps 20 walking lunge steps
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Tuesday WOD

10 min work on some thing you suck at rest then amrap in 13 min 50 power cleans 135/95 50 cal row 50 kettle swings 50 HR push ups
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