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

Tuesday WOD

find a 20 rep max for the back squat rest then get as far as you can in 6 min of the following ladder 5 hang power cleans 135/95 5 chest to bar pull ups 10 hang power cleans 10 chest to bar pull ups ect…. rest 5 min then amrap in 6 min of 30 deadlifts 135/95 30 shoulder to...
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Monday WOD

5 x 5 bench press rest then amrap in 10 min of: 12 overhead squats 95/65 35 double unders 12 bar over burpees
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Saturday WOD

Teams of 2 amrap of the following stations (break up work as you see fit) 2 min wall ball shots 2 min pull ups 2 min 20″ box jumps 2 min power snatch 75/55 2 min toes to bar 2 min cal row 2 min rest 2 min cal row 2 min toes to bar 2 min power snatch 2 min box jumps 2 min...
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Friday WOD

Max out Friday 20 min find a 1 RM for the hang squat clean and jerk (you may jerk or split jerk) rest then max sit ups in 2 min rest then 15 min to find a 1 RM for the overhead squat
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Thursday WOD

3 rounds for time of 400m run 30 kettle swings
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Wednesday WOD

“The Chief” Max rounds and reps in 3 minutes of: 135/95 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.
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Tuesday WOD

10 -9 -8 -7 -6 -5 -4 -3 -2 -1 for time of: deadlifts 1.5 body weight strict pull ups strict handstand push ups
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Monday WOD

amrap in 10 min 60 bar facing burpees 30 overhead squats 120/90 10 muscle ups
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Saturday Team WOD

Teams of 2 amrap in 35 min of: 150m run (together) 25 deadlifts (partner A) 25 deadlifts (partner B) 150m run 25 chest to bar pull ups (break up as you see fit) 150m run obstacle climb (partner A) obstacle climb (partner B)
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Friday WOD

Max out Friday 20 min to find a 1 RM for the push or split jerk (off the rack) rest then max double unders in 2 min rest then 20 min to find a 1 RM for the front squat (off the rack)
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