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

Monday WOD

5 x 5 bench press rest then complete for time with a 30 min cap 400m Run 30 Wallballs (20lbs, 14lbs) 30 Toes to Bar 30 Deadlifts (185lbs, 135lbs) 20 Burpee Box Jump Overs (24″, 20″) 30 Deadlifts 30 Toes to Bar 30 Wallballs 400m Run    
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Saturday WOD

with a 6 min clock row 1000 m then as many squat cleans (135/ 95) as possible with remaining time rest 6 min then with a 3 min clock row 500 m then as many double unders as possible with the remaining time rest 3 min then repeat all above
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Friday WOD

Complete the following for time: 800 m run 50 power snatches 75/55 50 pull ups 50 overhead squats 75/55 rest then remainder of class work on the full snatch from above the knee
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Thursday

7 x 2 Snatch grip deficit deadlifts* (stand on a 45lb plate) focus is on form, not for a max * 8 hip extensions or 8 hyper reverse after each set rest then Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: 225-lb. deadlifts supine...
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Wednesday WOD

“Fran” 21-15-9 of: thrusters 95/65 pull ups rest then 7 x 2 bench press
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Tuesday WOD

6 x 3 front squat rest then complete the following for time with  60 kettle swing buy-in: 3 rounds of : 200 m run 20 hang power cleans 95/65 30 sit ups
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Monday WOD

“Karen” 150 wall ball shots for time rest then 5 x 5 press
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Saturday WOD

OPEN GYM come in and do a WOD you’ve missed, work on some Olympic lifts or something you suck at.
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Friday WOD

7 x 2 bench press rest then amrap in 10 min of: 25 cal row 25 kettle swings
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Thursday WOD

15 min work up to a heavy 1RM for the back squat rest then emom for 12 min 3 unbroken power cleans rest then Complete the following for time: 30 med ball cleans 30 deadlifts (weight used for emom) 30 HR push ups (feet on med ball)  
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