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

Wednesday WOD

10 min work on the turkish get up rest then amrap in 15 min 1000m row 50 sumo deadlift high pulls 75/55 25 pull ups
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Tuesday WOD

5 x 5 bench press rest then 10 min work up to a heavy 3 rep deadlift (not a max) rest then “2008 CF Games WOD” 5 rounds for time of: 5 Deadlifts (275/185 lb.) 10 Burpees Each rep of the deadlift will only count when full range of motion is achieved. The bottom limit...
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Monday WOD

20 min work on the viper power clean and jerk rest then amrap in 10 min 8 double shots (2 medball cleans + 2 wallball shots) 5 strict pull ups
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Saturday Team WOD

Teams of 2 amrap in 30 min of: 40 wall ball shots 1 rope climb (each person) 40 handstand push ups 1 rope climb (each person) 40 toes to bar 1 rope climb (each person) 40m dumbbell farmers lunges 2-50/35 1 rope climb (each person)
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Friday WOD

4 rounds for time 400 m run 10 strict handstand push ups 5 front squats 135/95 5 back squats 135/95
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Thursday WOD

12 min work up to a moderate weight 2 rep deadlift rest then complete for time 50 sit ups 50 squats 50 alt DB power snatches 50/35 50 squats 50 sit ups
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Wednesday WOD

12 min work up to a heavy squat clean thruster rest then 21-15-9 of thrusters 95/65 toes to bar
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Tuesday WOD

4 rounds Minute 1: 15 Burpees Minute 2: 15 Kettlebell Swings Minute 3: Max Calorie bike Minute 4: Rest The burpees and KB should be a sustainable rep range, so scale from the beginning and not half way through. Score is total cals after 4 rounds
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Monday WOD

***Normal Schedule*** 10 min work up to a heavy 3 rep squat clean rest then amrap in 5 min 3 unbroken squat cleans (you choose weight) 10 wallballs rest 5 min then 3 rounds for time of 25 cal row 10 power cleans (use your squat clean weight) 7 strict pull ups
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Saturday Team WOD

teams of 2 amrap in 25 min 20 burpee box jump overs 20″ 40 power cleans 115/85 60 double unders
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