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

Wednesday WOD

15 min work on the snatch (any variation) rest then amrap in 10 30 burpees 30 power snatches 75/55 30 pull ups  30 power snatches 135/95 30 burpees 30 power snatches 165/110 max chest to bar pull ups with any remaining time  
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Tuesday WOD

6 x 3 bench press rest then amrap in 10 min of: 15 toes to bar 10 static lunge steps 135/95 30 double unders
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Monday WOD

5 x 5 deadlift rest then 3 rounds for time of: 400m run  25 deadlifts 135/95 20 wallball shots
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Saturday WOD

3 x 10 strict pull ups 3 x 10 supine ring pull ups rest then amrap in 13 min of 30 double unders 5 strict handstand push ups 3 power cleans (you chose the weight)* 1 thruster (you chose the weight)* *1 bar should be heavy
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Friday WOD “911”

work up to a heavy complex of 1 squat clean + 1 hang squat clean + 2 split jerks in 15 min  rest then Complete for time with a buy in of 2001 m row 4 rounds of: 9 man makers 35lbDBs /25 11 one arm* KB waiters lunge steps 24k/16 *rounds 1&3 right arm only rds 2&4 left arm...
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Thursday WOD

10 min work on your Goat (what you suck at) rest then hyper reverse / GHD clinic then amrap in 5 min of: 2 sled push down and back 180/120 25 HR push ups rest 3 min amrap in 5 min of: 15 toes to bar 10 tire flips rest 3 min 5 min work in sets of: 10 GHD hip extensions 10 bar good...
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Wednesday WOD

emom for 20 min counting up 1 snatch (should be done perfect. no misses) min 8 thru 13 the emom turns to  5 power cleans (same weight) min 14 thru 20 return to the 1 snatch again rest then amrap  in 5 min of: 30 push presses* 75/55 (from the ground) 40 double unders * if you drop...
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Tuesday WOD

4 x 4 back squat  rest then amrap in 10 min of: 15 chest to bar pull ups 25 cal row
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4 x 4 bench press (narrow grip) rest then Teams of 3 3 Rounds: 75 Front Squats 100 Hand release push ups For the Front Squats, Rx loading is the average body weight of the team. These are from the ground
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Saturday

teams of two complete the following amrap in 20 min of: 2 rope climbs* 200 m run 10 clean and jerks 185/125 *rope climbs increase by 2 after each round
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