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

Saturday WOD

4 x 200m sprints (rest about 2 min between each) rest then 10 work on handstand walk rest then teams of 2 amrap in 7 min: 40 power cleans 135/95 30 power cleans 155/105 amrap with remaining time 185/130
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Friday WOD

4 x 2 overhead squat  rest then complete for time: 30 pull ups 30 wall balls 1000m row 30 wall balls 30 pull ups
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Thursday WOD

emom double under ladder start with 5 double unders and add 5 each min get as far as you can without failing rest then teams of 2  amrap in 7 min  40 push press 135/95 30 push press 155/105 as many with remaining time 185/130 rest 4 min then amrap in 7 min 4o front squats 135/95...
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Wednesday WOD

The CrossFit Total 3 attempts for a 1 RM at each of the following lifts….score is total combined weight. squat press deadlift rest then amrap in 8 min of 10 burpees 10 hang power cleans 115/85 *add 10 to each after each round
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Tuesday WOD

3 x 3 snatch balance  7 x 1 of the 3 position snatch ( pockets, just above knee, floor) rest then complete for time 30 kettle swings 40 sit ups 50 lunge steps 40 sit ups 30 kettle swings
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Memorial Day (Monday) WOD

Memorial Day Murph at CFC We will start heats at 0800 and will continue with follow up heats every 15 min, until 0915 being the last heat. There are NO AFTERNOON CLASSES. Some food and drinks will be provided by CFC. Feel free to bring in some grub to share for after the WOD....
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Saturday WOD

Teams of 3 or 4 complete the following for time: 135 power snatches 75/55 15 ropes climbs 85 thrusters 115/75 only one athlete can work at a time, complete all reps at each movement before moving to the next, break up reps as you see fit.
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Friday WOD

5 X 2 Hang Squat Clean + 1 Jerk  @ 80% – rest as needed rest then “Ghost” 6 rounds of: 1 min row for cals 1 min burpees 1 min double unders 1 min rest
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Thursday WOD

  4 x 5 bent over row rest then complete for time 800m run 5 rounds of 10 pull ups 15 push ups 25 squats 400m run    
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Wednesday WOD

10 min work on the snatch  rest then complete for time 1000 m row 50 deadlifts 135/95 30 toes to bar
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