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.
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
Wednesday the 22nd of April, 2009
3 minutes max points suicide run
2 minutes rest
3 minutes max reps dead lift
10 minutes skill practice: rope climb
Monday the 20th of April, 2009
“Angie“
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments
Saturday the 18th of April, 2009
For time:
100 Inverted burpees
Post time to comments.
Friday the 17th of April, 2009
“Danny“
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
Post rounds completed to comments.
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Thursday the 16th of April, 2009
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Tuesday/Wednesday the 14th/15th of April, 2009
“DT“
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
Monday the 13th of April, 2009
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Saturday the11th of April, 2009
Three rounds for time of:
45 pound Sumo Deadlift High Pull, 50 reps
21 Burpees
Run 400 meters
Post time to comments.
Friday the 10th of April, 2009
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Thursday the 9th of April
May 1st, 2009.
Run 5k
Post time to comments.
Tuesday/Wednesday the 7th/8th of April, 2009
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Where do we go for the mixes we play in the gym? A lot of places, this is but one…Subnav.com
Monday the 6th of April, 2009
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Saturday the 4th of April, 2009
Hang power clean and jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Friday the 3rd of April, 2009
“Nancy“
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Thursday the 2nd of April, 2009
Five rounds for time:
5 Handstand Push Ups
30 Double unders
Sprints
Complete Ten (10) 40 yard sprints.
Start the clock on the first sprint and complete a 40 yard sprint every 30 seconds. If you run the sprint in 5 seconds you have 25 seconds to recover. If it takes you 10 seconds then you have 20 seconds to recover. Keep the clock running until finished.
Post results to comments.
Wednesday the 1st of April, 2009
“Triple Fran”
21-15-9
Thrusters 95/65
Pull ups
Three rounds for time.