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

Wednesday WOD

“Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest
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Tuesday WOD

complete for time: 5 rounds of: 7 deadlifts 185/125 5 power cleans 3 front squats
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Tuesday WOD

complete for time 5 rounds for time 7 deadlifts 185/125 5 power cleans 3 front squats
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Monday WOD

5 x 5 back squat rest then amrap in 1o min of: 20 one arm dumbell push press (10 on right/ 10 on left ) 50 /35 40 double unders
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Friday WOD

17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3...
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Thursday WOD

Surround yourself with people who push you, challenge you, make you laugh, make you better, make you happy! 3 rounds of one min each 1 min row for cals 1 min power snatches 75/55 1 min jumping pull ups 1 min “something you suck at” 1 min rest
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Wednesday WOD

amrap in 10 min of: 150 m run 10 deadlifts 185/125 15 HR push ups rest 5 min then amrap in 10 min of: 150 m run 20 kettle swings 25 sit ups    
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Tuesday WOD

15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 185/125 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans...
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Monday WOD

for time 125 double unders 500m row 75 wall balls 500m row 125 double unders
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