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

Monday WOD

10 min work on the hang snatch rest then complete for time 400m run 40 med ball cleans 30 HR push ups 400m run 30 med ball cleans 20 HR push ups
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Friday OPEN WOD

WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Notes Prior to...
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Thursday WOD

    “Goat Day” On the Minute for 20 min: Odd Minutes – “Goat” #1 Even Minutes – “Goat” #2 “Goat” – CrossFit slang for a movement we have difficulty with. Examples: Double-Unders, Ring Dips, Overhead Squats. Choose two “Goats” to work on today. Coach will have great...
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Wednesday WOD

work up to a heavy clean and jerk in 12 min rest then amrap in 9 min 50 wall balls 40 toes to bar 30 wall balls 20 toes to bar 10 wall balls 5 toes to bar
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Tuesday WOD

12 min work up to a moderate 3 rep front squat rest then 5 rounds for time of: 5 deadlifts 275/180 10 bar over burpees 30 double unders
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Monday WOD

amrap in 10 min of: 150 m run 9 handstand push ups 6 power cleans 185/125 rest 10 min then amrap in 7 min of: 10 thrusters 95/65 12 HR push ups  
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Saturday WOD

16.3 Judging or 16.3 scaled for a workout or amrap in 15 min of: 150 m run 10 hang power cleans 95/65 10 HR push ups 25 squats  
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Friday WOD

WORKOUT 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.   Workout 16.3 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44,...
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Thursday WOD

10 min any skill work rest then emom for 20 min each station is 1 min…4 rounds total 1 min – cal row 1 min – kettlebell thruster 24/16 1 min – burpees 1 min – squat hold 1 min – Rest
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