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

Thursday WOD

15 min build up to a heavy 1 rm for the squat snatch rest then 10 min emom for reps odd min – 25 double unders + max effort burpees even min – 25 double unders + max effort toes to bar
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Wednesday WOD

Halloween / Birthdays Team WOD….dress up if you dare Teams of 2 amrap in 18 min 40 cal row 40 box step ups 40 ground to overhead w/plate 45/35 2 rope climbs
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Tuesday WOD

emom for 20 min 3 squat cleans rest then amrap in 9 min 2 kettle swings 2 front rack single arm lunge steps 4 kettle swings 4 front rack single arm lunge steps ect…..add 2 each round
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Monday WOD

amrap in 15 min 15 burpees 12 deadlifts 135/95 9 hang power cleans 6 shoulder to overhead
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Saturday Team WOD

Operation B.A.B amrap in 40 min 40 sychro reverse db farmers lunges 50’s 35’s 100 medball sit ups 100 squats (I hang, you squat) *30 cal row between each movement
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Friday WOD

OPEN 20.3 Diane 21-15-9 reps of:   Deadlifts, 155 | 225 lb.   Handstand push-ups Then, 21-15-9 reps of:   Deadlifts, 205 | 315 lb.   50-ft. handstand walk after each set 9 min time cap
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Thursday WOD

10 min work on the rope climb rest then 2 rounds for time 15 power snatch 75/55 25 toes to bar 75 double unders
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Wednesday WOD

amrap in 16 min 40 deadlifts 225/ 145 40 wallballs 40 cal row 40 power cleans 135/95 40 cal bike
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Tuesday WOD

4 x 10 alternating db press (can be done sitting or standing) rest then emom for 20 min odd min box jumps (10-15) even min burpees (10-15) you choose the number but stay with it the whole time. this is considered general conditioning and not a full out balls to the wall type of wod.
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Monday WOD

5 x 5 strict or weighted pull ups rest then complete for time 1000m row 20 back squats 155/105 6 rounds of 10 kettle swings 6 toes to bar 3 pull ups
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