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.

Thursday the 23rd of April, 2009

“The Suck”

Three rounds for reps:
Push press 95/65 sixty seconds max reps
Rest sixty seconds
Burpees sixty seconds max reps
Rest 60 seconds
Kettlebell swing 24kg/16kg sixty seconds max reps
Rest 60 seconds