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

Wednesday WOD

amrap in 17 min of: 20 shoulder to overhead 135/95 20 toes to bar 30 burpees 20 shoulder to overhead 155/105 20 toes to bar 30 burpees 20 shoulder to overhead 175/115 20 toes to bar 30 burpees 20 shoulder to overhead 195/125 ect….get as far as you can
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Tuesday WOD

with a running clock: find a 1RM for the snatch from min 0-12:00 from min 12:01 until completion: 40-30-20-10 of: wall ball shots deadlifts 135/95  
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Monday WOD

“Badger” Complete three rounds for time of: 95/65 pound  Squat clean, 30 reps 30 Pull-ups Run 800 meters
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Wednesday WOD

Holiday Schedule: 24th Christmas Eve Thursday- Closed 25th Christmas Day Friday – Closed 26th Saturday – Open Gym 2pm New Years Eve – Normal schedule New Years Day – Closed “Ghost” 6 rounds of the following 1 min row for cals 1 min burpees 1...
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Tuesday WOD

Holiday Schedule: 24th Christmas Eve Thursday- Closed 25th Christmas Day Friday – Closed 26th Saturday – Open Gym 2pm New Years Eve – Normal schedule New Years Day – Closed 4 x 7 push press rest then 2 rounds for time of: 40 overhead squats 95/65 30...
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Monday WOD

amrap in 20 min 10 squat cleans 135/95 150 m run 20 pull ups 150 m run 10 power cleans 150 m run
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Saturday WOD

“Randy” for time 75 power snatches 75/55 rest then spend the rest of class working up to a heavy two pause snatch (pause below knee and then above knee)
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Friday WOD

amrap in 6 min of 12 front squats 135/95 3 rope climbs rest then for time: 21-15-9 deadlifts 275/185 box step ups 24″ all    
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Thursday WOD

12 min work on the squat clean rest then amrap in 8 min of 30 wall ball shots 50 double unders
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Wednesday WOD

for time 30 power snatches 95/65 30 chest to bar pull ups 30 overhead squats 95/65 30 toes to bar 30 sumo deadlift high pulls 95/65 30 box jumps 30 push press 95/65 30 bar over burpees
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