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

Saturday Team WOD

Partner WOD : 5 Min AMRAP* 30 DUs 12 Wallballs (Unbroken) 3 Min Rest 5 Min AMRAP* 5 Split Jerks (95/65 or 115/85) 30 Sec Row *Each partner completes each portion = 1 round 3 Min Rest 5 Min to complete as a team (Break up as needed, run together) 800m Run 30 Ring Dips 100 AMSU
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Friday WOD

Complete for time 50 pull ups 150 run 50 ring dips 150 run 50 sit ups 150 run 50 air squats
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Thursday WOD

5 x 3 overhead squat rest then 3 Rounds: 10 Power Cleans (115/80) 10 Front Squats 10 Push Jerks 50 Double-unders
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Wednesday WOD

amrap in 20 min of: 20 box step ups 10 deadlifts 225/145 4 strict handstand push ups
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Tuesday WOD

10 min work up to a heavy squat clean (hold in the bottom for 3 sec before you stand) rest then 3 rounds for timme 20 wall balls 3 rope climbs 20 wall balls
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Monday WOD

5 x 5 bench press rest then 2 rounds with a running clock for max reps 0 – 2:00 run 200m then max double unders 2:00 – 3:00 dumbell push jerk 35/25 3:00 – 4:00 pull ups 4:00 – 5:00 dumbell hang squat cleans 35/25 rest 5 min then repeat
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Saturday WOD

Open Gym Come in, hang out, hit a WOD you missed this week or have fun slamming some bars and hitting PRs!
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Friday Fun Team WOD

Teams of 2 amrap in 24 min of: 400m run (together) 50 toes to bar (break up as you see fit) 15 synchro burpees
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Thursday WOD

Complete for time 45 cal row 45 deadlifts 155/105 45 double unders 45 shoulder to overhead 75/55 45 wallballs
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Wednesday WOD

4 x 3 back squat rest then amrap in 10 min of: 10 man-makers 35db/25 20 farmers carry static lunge steps
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