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

Saturday WOD

“Randy” for time 75 power snatches 75/55 rest then spend the rest of class working up to a heavy two pause snatch (pause below knee and then above knee)
READ MORE

Friday WOD

amrap in 6 min of 12 front squats 135/95 3 rope climbs rest then for time: 21-15-9 deadlifts 275/185 box step ups 24″ all    
READ MORE

Thursday WOD

12 min work on the squat clean rest then amrap in 8 min of 30 wall ball shots 50 double unders
READ MORE

Wednesday WOD

for time 30 power snatches 95/65 30 chest to bar pull ups 30 overhead squats 95/65 30 toes to bar 30 sumo deadlift high pulls 95/65 30 box jumps 30 push press 95/65 30 bar over burpees
READ MORE

Tuesday WOD

5 x 7 back squat rest then complete for time of 15 – 10 – 5: Power Cleans (135/95) Handstand Pushups Directly into: 15 – 10 – 5: Hang Power Cleans (135/95) Ring Dips
READ MORE

Monday WOD

Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible power or squat snatches
READ MORE

Friday WOD

emom for 20 min of: 3 squat cleans rest then 2 rounds for time: 35 cal row 12 alternating DB power snatches 70/40 3 legless rope climbs   For the next week Friday to Friday you will need to complete and add your time to the board the following: 10,000 m row and  3 mile run...
READ MORE

Thursday WOD

15 min work of: any skill, accessory work, mobility, or something you suck at. rest then “Annie” 50-40-30-20-10 of: double unders ab mat sit ups
READ MORE

Wednesday WOD

4 x max set strict pull ups or unbroken muscle ups 4 x max set ring dips rest then 150 reps for time of: ground to overhead 95/65
READ MORE