Saturday the 2nd of May, 2009
3 rounds for time:
Run 600 meters
Push Press 20 reps, men 95#, women65#
20 burpees
Post times to comments.
Friday the 1st of May, 2009
Run 400 meters
Deadlift 5×5 increasing weight each set.
Tabata pull ups, push ups, sit ups, squats.
Score is lowest reps for each exercise.
Post loads/scores to comments.
Thursday the 30th of April, 2009
1. Max rep clean and jerk 135/95
2. 5 rounds for time of:
20 double unders
10 thrusters 95/65
10 chest to bar pull ups
Wednesday the 29th of April, 2009
Dibo hits a rep in the 135# clean n overhead/chest to bar pull ups 8 minutes AMRAP WOD (#3 of the day) at the Dirty South Qualifier.
“The Final Countdown”
Pick up as much weight as you can and run, walk or crawl it 500 meters to our new location, run back and repeat. No rolling of weights allowed. 60 minute time limit.
Post total weight carried as well as distance traveled to comments.
Monday the 27th of April, 2009
Dan pulls on 275 during the Suicide run/Deadlift WOD at the Dirty South Qualifier
Dirty South WOD #4
‘The Decider’
1000 Meter Run
25 OHS (135lb. Men) (95lb. Women)
100 Meter Run
50 Kettlebell Swings (53lb. Men) (35lb. Women)
100 Meter Run
25 Burpees
200 Meter Run
Friday/Saturday the 24th/25th of April, 2009
There will be no classes Friday at 6pm/Saturday at 1pm as we will be traveling to Jacksonville for The CrossFit Games Regional Qualifier. If you would like to do a park WOD Saturday, you can contact Joseph at 786-261-5788 for time and location.
Normal class times resume Monday and there will be a special last day moving WOD
on Wednesday. Also, if anyone can help move large equipment to our new space with a van/truck please let us know.