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

Tuesday WOD

5 x 5 back squat (across) amrap in 10 min of 25 double unders 25 sit ups 25 squats
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Monday WOD

Veterans Day Hero WOD (normal schedule) “Glenn” Complete for time 30 Clean and Jerks 135/95 1 mile run 10 rope climbs 1 mile run 100 burpees In memory of Navy SEAL and CIA Contractor Glenn Doherty…RIP Brother.
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Saturday Team WOD

teams of 2 complete 2 rounds for time: 100 back squats 100 bench press 100 toes to bar 100 box step up with wieght. **pick your own weights- “whatever your country fine ass wants to do”
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Friday WOD

20.5 For time, partitioned any way:40 muscle-ups80-cal. row120 wall-ball shots Time cap: 20 min. you can start with the wall balls and then do the row. If you can’t get a muscle up the your score is the time you finish the wall balls and row. or the reps if you reach the...
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Thursday WOD

with a 24 min running clock Part A – amrap in 16 min 20 toes to bar 10 front squats 135/95 150 run Part B – with remaining time find 1 rep max for the squat clean
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Wednesday WOD

3 rounds for max reps 2 min cal bike 2 min power cleans 155/105 2 min burpees 2 min cal row 2 min rest
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Tuesday WOD

12 min work up to a heavy 1 rep overhead squat rest then amrap in 10 min 24 chest to bar pull ups 12 overhead squats 95/65
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Monday WOD

amrap in 20 min 400m run 30 wallballs 15 strict presses 75/55
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Saturday Team WOD

Teams of 2 amrap in 30 min 150m run (together) 40 sit ups 20 pull ups 1 min plank on elbows (together)
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Friday WOD

OPEN 20.4 For time:30 box jumps15 clean and jerks, 65 | 95 lb.30 box jumps15 clean and jerks, 85 | 135 lb.30 box jumps10 clean and jerks, 115 | 185 lb.30 single-leg squats10 clean and jerks, 145 | 225 lb.30 single-leg squats5 clean and jerks, 175 | 275 lb.30 single-leg squats5...
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