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

Thursday WOD

    “Goat Day” On the Minute for 20 min: Odd Minutes – “Goat” #1 Even Minutes – “Goat” #2 “Goat” – CrossFit slang for a movement we have difficulty with. Examples: Double-Unders, Ring Dips, Overhead Squats. Choose two “Goats” to work on today. Coach will have great...
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Wednesday WOD

work up to a heavy clean and jerk in 12 min rest then amrap in 9 min 50 wall balls 40 toes to bar 30 wall balls 20 toes to bar 10 wall balls 5 toes to bar
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Tuesday WOD

12 min work up to a moderate 3 rep front squat rest then 5 rounds for time of: 5 deadlifts 275/180 10 bar over burpees 30 double unders
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Monday WOD

amrap in 10 min of: 150 m run 9 handstand push ups 6 power cleans 185/125 rest 10 min then amrap in 7 min of: 10 thrusters 95/65 12 HR push ups  
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Saturday WOD

16.3 Judging or 16.3 scaled for a workout or amrap in 15 min of: 150 m run 10 hang power cleans 95/65 10 HR push ups 25 squats  
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Friday WOD

WORKOUT 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.   Workout 16.3 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44,...
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Thursday WOD

10 min any skill work rest then emom for 20 min each station is 1 min…4 rounds total 1 min – cal row 1 min – kettlebell thruster 24/16 1 min – burpees 1 min – squat hold 1 min – Rest
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Wednesday WOD

amrap in 7 min of: 20 box step ups with a med ball 20 wall ball shots with that same med ball rest 7 min amrap in 7 min with one bar of: 20 power snatches 75/55 30 shoulder to overhead 40 front squats
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Tuesday WOD

work up to a heavy snatch in 20 min *every 5 min complete a max set of strict pull ups rest then amrap the following ladder in 9 min 20 cal row (*reset rower to zero each time) 6 handstand push ups 20 cal row 9 hspu 20 cal row 12 hspu – 30 cal row 15 hspu 30 cal row 18 hspu...
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Monday WOD

Amrap in 20 min of: 200m run 9 burpees 15 goblet squats 21 kettle sings Please bear with us as we still have several Zombies to get through 16.2 along with a few repeats
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