Sunday the 3rd of May, 2009
Rest Day From Greg Glassman's Article in the Crossfit Journal, What is Fitness?"World-Class Fitness in 100 Words: ■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. ■...
Saturday the 2nd of May, 2009
3 rounds for time:Run 600 metersPush Press 20 reps, men 95#, women65# 20 burpeesPost times to comments.
Friday the 1st of May, 2009
Run 400 metersDeadlift 5x5 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 135/952. 5 rounds for time of:20 double unders10 thrusters 95/6510 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...
Monday the 27th of April, 2009
Dan pulls on 275 during the Suicide run/Deadlift WOD at the Dirty South QualifierDirty 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...
Thursday the 23rd of April, 2009
"The Suck"Three rounds for reps:Push press 95/65 sixty seconds max repsRest sixty secondsBurpees sixty seconds max repsRest 60 secondsKettlebell swing 24kg/16kg sixty seconds max repsRest 60 seconds
Wednesday the 22nd of April, 2009
3 minutes max points suicide run2 minutes rest3 minutes max reps dead lift10 minutes skill practice: rope climb
Monday the 20th of April, 2009
"Angie" For time:100 Pull-ups100 Push-ups100 Sit-ups100 Squats Post time to comments