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

Saturday Team WOD

Teams of 2 or three: AMRAP in 25min: 70 Calorie Row, 70 Burpees, 70 Power Snatches (55/35) 60 Calorie Row, 60 Burpees, 60 Power Snatches (75/55) 50 Calorie Row, 50 Burpees, 50 Power Snatches (95/65) 40 Calorie Row, 40 Burpees, 40 Power Snatches (115/80) 30 Calorie Row, 30...
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Friday WOD

5 x 5 back squat rest then complete for time: 50-40-30-20 of kettle swings sit ups
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Thursday WOD

Emom for 20min of: 1 squat snatch Rest then 100 burpees for time
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Wednesday WOD

Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225/155 55 wall-ball shots 55-calorie row 55 handstand push-ups
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Tuesday WOD

5 x 7 strict pull ups rest then with a running clock 0:00 – 10:00 – 100 double unders, with remaining time Max Clean and Jerks (115/85) 10:00 – 13:00 – Rest 13:00 – 20:00 – 70 double unders, with remaining time Max thrusters (115/85) 20:00 – 23:00 – Rest 23:00 – 27:00 – 40 double...
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Monday WOD

amrap in 25 min of 400m run 30 toes to bar 30 DB hang squat cleans
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Saturday Team WOD

teams of 2 or 3 amrap in 25 min of: 50 pull ups 80 overhead squats 95/65 100 cal row
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Friday WOD

Max Out Friday 20 min to work up to a 1 rep max for any strength lift (ie squat, deadlift, press, bench press ect) rest then 20 min to work up to a 1 rep max for any olympic lift (ie snatch, hang snatch, squat clean, split jerk, ect)
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Thursday WOD

10 min work on something you suck at rest then 3 rounds for time 30 wall ball shots 30 kettle swings 150 m run
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Wednesday WOD

amrap in 6 min of: 10 chest to bar pull ups 10 bar over burpees rest 6 min amrap in 6 min of: 10 power cleans 135/95 10 bar over burpees rest 6 min then amrap in 6 min 10 chest to bar pull ups 10 power cleans 135/95
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