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

Thursday WOD

5 x 10 bench press rest then amrap in 12 min of: 3 power snatches 135/95 6 clean and jerks 9 chest to bar pull ups 54 double unders
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Wednesday WOD

MORRISON U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in...
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Tuesday WOD

5 x 6 front rack static lunge step (3 steps each side) rest then amrap in 12 min of: 20 box step ups 24″/20 10 toes to bar 7 deadlifts 225*/45* after each round the weight for the deadlifts increase as follows: 275/185 325/215 355/235 385/255 415/275  
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Monday WOD

4 x 10 back squat rest then pick one of the following wods 1 round for time of: 60 pull ups 30 snatches 135/95 or 2 rounds for time of: 30 pull ups 15 snatches 135/95 or 3 rounds for time of: 20 pull ups 10 snatches 135/95  
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Saturday WOD

amrap in 8 min 5 hang squat snatches 135/95 150 m run rest 4 min amrap in 6 min 10 power cleans 185/125 20 pull ups rest 3 min amrap in 4 min 15 box jumps 30 double unders  
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Friday WOD

20 rep back squat 95/65 20 rep back squat 135/95 20 rep max weight back squat rest then “death by burpees and thrusters” min 1 – 1 burpee 1 thruster 95/65 min 2 – 2 burpees 2 thrusters ect>>>> Go as far as you can adding 1 of each every min.
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Thursday WOD

8 – 6 -4 – 2 unbroken reps of the following complex 1 power clean + 2 jerks start with a light weight and move up as the reps go down rest then amrap in 9 min 7 strict handstand push ups 2o goblet squats 24k/16 40 double unders
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WEDNESDAY WOD

3 rounds for time of: 500m row 21 burpees 12 thrusters 95/65
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Tuesday WOD

4 x 10 deadlift (work up) rest then amrap in 13 min of: 30 kettle swings sled push (down and back x2) 175/135 30 HR push ups
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Monday WOD

4 x 2 snatch from the high hang 4 x 2 snatch from below the knee (deadlift bar then lower the bar to below the knee) rest then “Amanda” 9 – 7 – 5 reps, for time of: Muscle-ups 135/95 pound Squat snatch Scale weight as you see fit: Bar muscle ups can be...
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