45 Chris Dr
Kingsland GA 31548
Email: crossfitcamden2009@gmail.com

Monday WOD

CFC NOTE: Tuesday July 4th we will have only one class at 0930….feel free to bring a friend to try it out. Monday WOD 5 Rounds for max reps 1 min Cal. Row 1 min DB Snatch (50/35) 1 min Double Unders 1 min Rest
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Saturday Team WOD

Teams of 2 complete the following 75 dumbell push press 35s/25s 60 double unders 75 toes through rings or toes to bar 60 double unders 75 power snatches 95/65 60 double unders 75 burpees 60 double unders Break the reps up as you see fit
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Friday WOD

Max out Friday 20 min to find a 1 RM for the power snatch rest then 20 min to find a 1 RM for the power clean and jerk
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Thursday WOD

tabata squats (bottom to bottom) rest then amrap in 10 min 15 kettle swings 5 strict pull ups 15 hand release push ups
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Wednesday WOD

2 rounds for time of: 30 thrusters 75/55 30 sit ups 30 back/hip extensions 30 handstand push ups 30 static front rack lunge steps 75/55
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Tuesday WOD

5 x 5 back squat rest then amrap in 10 min of: 24 double unders 12 deadlifts 225/135 8 bar over burpees
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Monday WOD

amrap in 15 min of 30 wall balls 15 pull ups 5 shoulder to overhead 135/95
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Saturday Team WOD

Teams of 2 complete 2 rounds of 1000m row (break up as you see fit) 400m run with one med ball (together) 200m KB farmers carry 24k/16 (together, both with weight) 150m sled push (break up as you see fit)
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Friday

Max out Friday! emom for 15 min 1 full snatch go right into find a 1 RM for the full snatch in 5 min rest then 10 min to find a 1 RM for the front squat
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Thursday WOD

5 x 5 weighted pull ups Rest then Amrap in 10 min 50 squats 20 hang power cleans 95/65 10 ring dips
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