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

Saturday WOD

30 min of Olympic lifting rest then either amrap in 4 min of 5 squat snatches 95/65 5 burpees or 800m run for time
READ MORE

Friday WOD

“volume” Teams of 2: 200 sit ups 150 pull ups 100 HR push ups 75 deadlifts 225/145 50 strict handstand push ups 25 power cleans 205/135 35min cut off  
READ MORE

Thursday WOD

12 min to build to a heavy: 1 Front Squat+ 1 Push Press+ 1 Thruster rest then Death By Thruster at 65% of above number Minute 1 = 1 Thruster Minute 2 = 2 Thrusters Minute 3 = 3 Thrusters …and so on until you can no longer get that number in the minute!
READ MORE

Wednesday WOD

5 x 3 deadlift rest then amrap in 5 min 10 power snatches 75/55 10 overhead squats 75/55 rest 2 min amrap 5 min cal row      
READ MORE

Tuesday WOD

3 x 10 bench press (work up) rest then 3 rounds for time of: 400m run 21 thrusters 95/65
READ MORE

Monday WOD

With a 20 min running clock: 0:00-6:00 find a 1 rep max snatch* 6:01-14:00 amrap of: 30 double unders 15 chest to bar pull ups 30 double unders 15 toes to bar 14:01-20:oo find a 1 rep max snatch* *final snatch weight is an average of the two 
READ MORE

Saturday WOD

12-9-6 of: deadlifts 275/180 muscle ups
READ MORE

Friday WOD

“fight gone bad” 3 rounds of: 1 min row for cal 1 min push press 75/55 1 min box jumps 20″ 1 min wall balls 1 min sdhp 75/55 1 min rest Score is total reps
READ MORE

Thursday

5 x 5 back squat (across) rest then complete the following chipper for time: 1000m row 80 kettle swings 40 burpees  20 toes to bar
READ MORE

Wednesday WOD

5 x 5 tall clean 4 x 2 hang snatch rest then 3 rounds for time of: 150 m run 75 double unders 8 power cleans 205/135
READ MORE