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

Wednesday WOD

teams of 2 Part A – 10 min to work up to a 2 rep max hang squat clean each with your own bar (score is combined weight) *use your 2 rep max weight for part B Part B – amrap in 15 min 3 synchronized power cleans* 30 pull ups 40 double under 3 synchronized power cleans*...
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Tuesday WOD

5 x 5 pause squats (pause in the bottom) rest then amrap in 10 min 20 cal bike 20 double KB overhead lunge steps 16k’s/12k’s 20 HR push ups
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Monday WOD

amrap in 15 min 500m row 35 sit ups 25 kettle swings
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Saturday TEAM WOD>

teams of 3 row 10,000m in 250m increments. before each 250m row you must complete 5 burpee box jumps
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Friday WOD

“pump that booty up” 3 rounds of 2 min sumo deadlifts with extra wide legs (no high pull) 32k/24 2 min reverse static db lunge steps 50’s 35’s 2 min box set up (add 2 45lb plates to step on for both guy and girl box) 2 min GHD hip extensions 2 min rest At...
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Thursday WOD.

21-15-9 for time handstand push ups pullups burpees **run 400m after each round
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Wednesday WOD

12 min work up to a heavy complex of 3 deadlifts + 2 power cleans + 1 hang squat clean rest then amrap in 10 min 12 deadlifts 115/85 9 power cleans 6 overhead squats
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Tuesday WOD

complete the following chipper for time 80 cal row 70 wall balls 60 toes to bar 50 alt DB power snatches 50/35
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Monday WOD

5 x 8 bench press rest then amrap in 10 min 40 squats 30 kettle swings 20 kettle sumo deadlift high pulls
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Saturday Team WOD

amrap in 15 min 25 partner wallballs 50 sit ups 25 pull ups rest 10 min but complete 30 back squats 155/105 amrap in 20 min 150 m partner carry 75 power cleans 155/105
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