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

Saturday Team WOD

Teams of 3 For time…well kinda! (30 Minute Time Cap): 250 Clean and Jerks* *On the 5:00, 10:00, 15:00, 20:00 30 cal row 30 Toes to Bar Weight Climbs Every 50 reps: Weight 1 – 95/65 Weight 2 – 115/85 Weight 3 – 135/95 Weight 4 – 155/105 Weight 5 – 185/135
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Friday WOD

10 min squat test rest then amrap in 10 min of: 15 medball cleans 10 HR push ups
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Thursday WOD

7-6-5-4-3 deadlift (unbroken sets, touch and go) Hold last rep for 20 seconds at the top rest then teams of 2 for time 2 rounds of: 100 Russian kettle swings 100 sumo deadlifts w/KB (partner holds plank while other partner works)
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Wednesday WOD

at a walking (slow, controlled, not for time) pace: 4 rounds of 5 strict handstand push ups 5 overhead squats 95/65 rest then With a 16 min running clock… Prior to 8:00, complete: 3 rounds of: 8 toes to bar 5 squat snatches 95/65 Then, 3 rounds of: 8 toes to bar 5 squat...
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Tuesday WOD

4 x 4 of the following Bear Complex: 1 power clean + 1 front squat + 1 shoulder to overhead + 1 back squat (use caution bringing bar to the back rack) + 1 shoulder to overhead from behind neck. That is 1 cycle of the complex. Complete 4 cycles without the bar touching the ground...
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Monday WOD

For Time: 1 Mile Run 50 Wallballs 40 Box Jumps 24/20 30 Burpees 20 Power Snatches 115/85
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Saturday Team WOD

amrap in 30 min 150m run 60 cal row 40 cal bike 20 hang power cleans 95/65 2 sled push
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Friday WOD

emom for 25 min 2 squat snatches pick a weight and stay with it
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Thursday WOD

5 rounds for time 200m run 15 wallballs 5 deadlifts 275/180
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Wednesday WOD

with an 18 min running clock Part A amrap in 9 min of: 20 dumbell alternating power snatches 20 box step ups (dumbell maybe be carried how ever you see fit) Part B minutes 9 through 18 find a 1 rep max for the squat clean
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