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

Tuesday WOD

complete the following chipper for time 800m run 3o ft handstand walk 40 kettle swings 500m row 40 toes to bar 30 thrusters 95/65 rest then 5 x 3 back squat
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Monday WOD

emom for 12 min 1 squat snatch rest then 3 Rounds of “Double DT” 24 Deadlifts, 155/105 18 Hang Power Cleans, 155/105 12 Push Jerks, 155/105 Rest 2 minutes between rounds.  
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Saturday WOD

Teams of 2 complete the following chipper 208 wall balls 104 pull ups 52 power cleans 135/95
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Friday WOD

in 10 min work up to a 1 RM for the front squat rest then 3 rounds for time of 400m run 50 sit ups 7 deadlifts 305/200
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Thursday WOD

  max set of pull ups max set of strict pull ups max set of L-sit pull ups rest then Complete the following snatch ladder for time: 10 squat snatches 135/85 8 squat snatches  145/95 6 squat snatches  155/105 4 squat snatches 165/115 2 squat snatches 175/125 add weight as you...
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Wednesday WOD 5-4-16

“Brehm” Hero WOD For Time: 10 Rope Climbs, 15″ 20 Back Squats, 225/150 (from the rack) 30 Handstand Push-ups 40 Calorie Row In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006 (Bring those long socks)
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Tuesday WOD 5-3-16

5 x 5 overhead squat rest then 10 min work on the Turkish get up rest then amrap in 10 min of: 10 KB hang cleans right arm 10 KB hang cleans left arm 25 goblet squats
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Monday WOD

5 x 5 bench press* complete 3-5 strict & slow decent pull ups after each set rest then 2 rounds of 23 cal row 17  burpees 12 alternating db power snatches 70/40 4 sled push 135/90 (down and back =1)
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Friday WOD 4-29-16

Complete for time: 100 double unders 60 sit ups 40 handstand push ups 30 toes to bar 20 shoulder to overhead 155/105 60 ft front rack lunges 155/105
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Thursday WOD

5 x5 strict press rest then amrap in 9 min of: 25 cal row 10 chest to bar pull ups rest 4 min then amrap in 9 min of: 10 squat cleans 155/105 25 kettle swings
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