warm up
500m row
pvc x 10:
- pass thrus
- deadlift
- hang squat clean
- front squat
- push jerk
2rnds of:
- push ups x 10
- box jumps x 10

workout
3rnds for time:
bodyweight deadlift x 10
bodyweight hang squat cleans x 8
bodyweight front squats x 6
bodyweight push press/jerk (anyway overhead) x 4
burpees x 10

scale as necessary. post time for score.

warm up
400m run
10 russian kb swing @ 16kg
10 russian kb swing @ 24kg
10 russian kb swing @ 2pd

workout
5rnds for time:
20 double unders
20 jumping c2b pull ups
20 ghd sit ups (hand 2 ground)
20 squat jumps (full depth/hip extension)
20 ring dips (full extension/elbows below 90)
2min rest between rounds

post each round time

warm up
1000m row
virtual fran w/ pvc
virtual elizabeth w/ pvc
2mins worth of box jumps
2mins worth of handstand holds

workout
3rnds of:
1min max reps of shoulder press 75#
2min rest
1min max reps of push press 95#
2min rest
1min max reps of push jerk 115#
2min rest

increase load by 10# each round (5# for women). scale as necessary. post total reps from each movement.

a big thank you to todd & carey from detroit for throwing down with us this past week. we wish you two the best - keep in touch!

warm up
50 double unders
pvc x 12:
- deadlift
- hang clean
- push jerk
2rnds of:
pull ups x 5
push ups x 10
squats x 15

workout
for time:
800m run
24kg full kb swings x 35
500m row
5min rest

amrap in 6mins:
burpees x 8
225#/185# deadlift x 10
3min rest

for lowest rep interval:
bottom-to-bottom tabata squats

post time/amrap rnds/tabata reps for score

DIRTY SOUTH QUALIFIER: DAY TWO

it was a valiant effort on behalf of both chris & jason this weekend at the regionals. at the time of this post, the final results have yet to be posted on the regional website. they were however, able to announce the 7 individuals that will go on to represent the dirty south at the 3rd annual CrossFit Games. unfortunately, we aren't one of them.

it was a privilege to have fought alongside each and every participant this weekend. there were some awesome displays of athleticism and we were both humbled and inspired to say the least. the dirty south will be sending 7 top quality performers and in the truest sense of the word - CROSSFITTERS.

congrats to jared 'doos' davis from CrossFit SouthSide for scoring high enough to be chosen as an alternate for the Games.

a big thank you to the staff of judges and volunteers that made it all happen. our gracious host, CrossFit East owner - TJ Cooper, made it the entire event run smooth and was the man behind the scenes. thank you.

the final wod was for time and consisted of:

1000m row
25 ohs @ 135#
100m sprint
50 full kb swings @ 24kg
100m sprint
25 burpees
200m sprint

turbo j. 159. 12:54
russ. 158. 14:46

DIRTY SOUTH QUALIFIER: DAY ONE

here are the heat times for both turbo j & russ at the qualifiers:

turbo j
1st wod (sprint/deadlifts) - 9:45am
2nd wod (dbl unders/wall ball/rope climb) - 1:15pm
3rd wod (amrap cnj/pull ups) - 4:20pm

russ
1st wod (sprint/deadlifts) - 10:45am
2nd wod (dbl unders/wall bal/rope climb) - 2:20pm
3rd wod (amrap cnj/pull ups) - 5:40pm

FROM 324 WITH LOVE

warm up
every minute on the minute (emom) for 5mins:
- 10 double unders
- 15 air squats
burgener warm up w/ pvc 3 x 10

workout
15 thrusters 95#
15 pull ups
15 squat cleans 95#
15 pull ups
15 hang squat clean n jerk 95#
15 pull ups
3min rest

10 thrusters 115#
10 ring dips
10 squat cleans 115#
10 ring dips
10 hang squat clean n jerks 115#
10 ring dips
2min rest

5 thrusters 135#
5 hspu
5 squat cleans 135#
5 hspu
5 hang squat cleans 135#
5 hspu

post total time for score

turbo j

come out and support this guy this weekend as he competes for a qualifying spot for the crossfit games! he, along with russ, will be qualifying for 2 of 7 spots at the crossfit south east regional qualifiers. for more info, click on the link in the upper right hand corner of our website.

warm up
400m overhead keg run
alternating single arm kb swing x 20 @ 16kg
single leg jump rope x 50 each leg
25 c2b jumping pull ups
pvc x 10:
pass thru
ohs
full squat snatch
sdlhp

workout
overhead squat
warmup sets 5 x 5
work sets 7 x 3
rest 5 mins
5 rounds:
5 x pull ups
10 x push ups
15 x air squats
5 x ball slams 20#/16#
10 x russian kb swings @ 2pood/24kg

post 3RM and time for score

warm up

500m row

3 rounds:

pull ups x 10

kte x 10

pvc ohs x 10

ring dips x 10

workout

3mins for max points of shuttle run

each marked line are consecutively 12ft. apart
(line 1 is 12ft from start line, line 2 is 24ft, etc.)

line 1 = 10 points

line 2 = 20 points

line 3 = 30 points

line 4 = 40 points

line 5 = 50 points

from starting line: run to line 1, then back to start

continue through to each marker,

returning to the starting line after each line

2 min rest

3mins max reps of deadlift 225#/115#

score is total points accumulated on the run & deadlift reps

*this wod is a variation of the workout to be performed by the participants at the regional qualifiers. the wod rx is set at 10yd increments, vice the 12' we did today and the deadlift load at 275# instead of the scaled 225# we performed. it was a good taste of what's to come.

warm up
50 double unders
2 rounds:
5 tire flips
10 tire jumps
15 clapping push ups
pvc x 10:
deadlift
press
ohs

workout
800m run

3 rounds:
50 double unders
20 wall balls (20#/12#)
3 rope climbs

800m run

post time for score

T MINUS 4 DAYS

rest / recover / make-up day

do something productive; anything...the time is now

the 3 WODs for this Saturday's Regional Qualifier are posted on the Regionals' website. Come out and support the Jacksonville CrossFit community, but more importantly, CrossFit itself. there is no telling if/when/where next year's qualifier will be, so take advantage now and witness this annual event while it's taking place in your own backyard. there will be food, drinks, merchandise, fun and most of all - awesome athletes displaying their skills while competing for 7 male & female slots to qualify for the CrossFit Games in Aromas, California in July.

CF West Jax Group WOD

warm up
400m run
3rds of:
- box jumps x 10
- pull ups x 10
- sit ups x 10
- squats x 10

workout
4-person team. Rules: One person runs, 3 people conduct the exercises until complete. The teammate running can help with reps once he/she returns. Can't run the next leg until the excercises are complete.

400m Run/100 Pullups
800m Run/200 Pushups
1200m Run/300 Situps
1600m Run/400 Air Squats

warm up
burpee broadjumps x 20
400m backward run
25 ghd sit ups
25 ghd back extensions
5mins total of:
alternating overhead hold @ 45# / 2 x 25# plate holds (pinch grip)

workout
back squat
warm up 3 x 10
work set 7 x 3 for 3RM
5min rest

30-20-10 for time:
wall ball shots @ 20#
ring dips

warm up
1000m row
800m run
500m row
400m run
pvc x 10:
- pass thrus
- push press
- sdlhp

workout
15 intervals (30 total) of:
- 20secs of burpees / 10sec rest
- 20secs of chest to bar pull ups / 10sec rest

post burpee / pull up reps & total reps

warm up
500m row
3 rounds:
10 x hspu
10 x ghd sit ups
10 x burpees
pvc x 10:
deadlift
hang power clean
shoulder press
push jerk

workout
5 rounds @ 155#
deadlift x 12
hang power clean x 9
push jerk x 6

post time for score

warm up
1min double unders
1min burpees
1min jumping pull ups
1min kb swings
1min box jumps
burgener warm up x 3

workout
full squat snatch
warm up 5 x 5
work set 5 x 1 for 1RM

power position/triple extension/pull under/easy landing

FIGHT GONE BAD

warm up
800m run
250m row
pvc x 10:
- pass thrus
- push press
- ohs
3rnds of:
- 5 burpees
- 7 pull ups
- 9 full kb swings @ 16kg

workout
3rnds of:
- 1min 20# wall ball shots @ 10' for max reps
- 1min 75# sdlhp for max reps
- 1min 24" box jumps for max reps
- 1min 75# push press for max reps
- 1min of max calories on rower
1min rest between rounds

post total reps for score

REST DAY / MAKE UP DAY

DO NOT QUIT

When things go wrong as they sometimes will

When the road you're trudging seems all uphill

When the funds are low, and the debts are high

And you want to smile, but have to sigh

When care is pressing you down a bit

Rest if you must, but do not quit.

Success is failure turned inside out

The silver tint of the clouds of doubt

And you can never tell how close you are

It may be near when it seems so far

So stick to the fight when you're hardest hit

It's when things go wrong that you must not quit.

- Anonymous

warm up

40 double unders

pvc x 12:

- pass thrus

- push press

- front squat

2rnds of:

- ghd sit ups x 5

- kb swing @ 16kg x 5

workout

2-person team workout

accumulate 2000m on a run (between you and partner)

accumulate 5000# on push press (you go i go)

accumulate 5000# front squat (ygig)

300 abmat sit ups (ygig)

200 push ups (ygig)

100 pull ups (ygig)

warm up
double unders x 50
abmat sit ups x 40
walking lunges x 30
push ups x 20
pull ups x 10
pvc x 12:
- pass thrus
- deadlift
- shoulder press

workout
5rnds of:
- 1000m row
- 800m run
4min rest between each rnd

post each rnd time for score