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

Tuesday WOD

15 min work on the following complex: 1 mid hang power snatch + 1 mid hang snatch + 1  hang power snatch with a pause from both below and above the knee +1  hang snatch with a pause from both below and above the knee ( hold on to the bar….no misses) rest then complete for...
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Monday WOD

4-3-2-1 OHS, climbing 4-3-2-1 Font Squat, climbing 4-3-2-1 Back Squat Climbing This strength session is 12 sets. Once you start there is no more warming up between movements. The goal is to increase the weight every set. rest then 21-15-9 for time of: Burpees Ring dips Unbroken...
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Saturday WOD

work up to a heavy squat clean and jerk in 20 min rest then amrap in 7 min the following ladder 3 ground to overhead 21 pull ups 6 ground to overhead 18 pull ups ect.. if you complete the ladder do as many double unders as possible with the remaining time.
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Friday WOD

“Fight Gone Bad” 3 rounds of: 1 min row for cal 1 min wall ball shots 1 min push press 75/55 1 min box jumps 1 min sumo deadlift high pull 75/55 1 min rest        
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Thursday WOD

Complete as many rounds as possible in 30 minutes of: 800 meter run 25 thrusters 75/55 400-meter farmers carry with 0ne 35lb/25 DB and one 24k/16 kettlebell
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Wednesday WOD

15 min work up to a heavy 1 RM for the high hang snatch rest then with a 3 min clock and after a buy in of 30 ft handstand walk amrap: rope climbs  rest then amrap in 7 min of: 12 push press 95/65 9 overhead squats 95/65 6 bar over burpees  
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Tuesday WOD

1 mile run for time rest then On the Minute for 15 Minutes Minute 1: 5 Deadlifts Minute 2: 20 Sit-Ups Minute 3: 40 Double Unders
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Tuesday WOD

1 mile run for time rest then On the Minute for 15 Minutes Minute 1: 5 Deadlifts Minute 2: 20 Sit-Ups Minute 3: 40 Double Unders ect…  
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Monday WOD

emom for 20 min 3 squat cleans rest then amrap in 10 min of 16 pistols 4 muscle ups 6 hang power cleans  
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