SXF WODhttp://www.southernxfit.com/sxf-wod/Fri, 03 Sep 2010 10:40:01 +0000en-USSquarespace Site Server v5.11.5 (http://www.squarespace.com/)EvaSXFSat, 04 Sep 2010 07:42:00 +0000http://www.southernxfit.com/sxf-wod/2010/9/4/eva.html347027:3688682:8717863Five rounds for time of:

Run 800 meters

30 Kettlebell swing 32/20kg

30 Pull-ups

 

Compare to 1/07/2009 

Post time to comments.

 

]]>http://www.southernxfit.com/sxf-wod/rss-comments-entry-8717863.xmlAnnieSXFFri, 03 Sep 2010 07:10:00 +0000http://www.southernxfit.com/sxf-wod/2010/9/3/annie.html347027:3688682:8749136For Time:

50, 40, 30, 20, 10

Double-unders

Sit-ups

 

Compare to WOD 13/05/2010

Post Times and Comments.

 

The Paleo Challenge is on! ...anyone for a Paleo Kebab? Umm 

]]>http://www.southernxfit.com/sxf-wod/rss-comments-entry-8749136.xmlDianeSXFThu, 02 Sep 2010 07:33:00 +0000http://www.southernxfit.com/sxf-wod/2010/9/2/diane.html347027:3688682:871780321,15,9

Deadlift 102.5/85kg

Handstand Push-Up

 

Compare to WOD 1/04/2010

Post times and Comments.

 

CrossFit Chick's are hot... 

Happy Birthday Miya!!

]]>http://www.southernxfit.com/sxf-wod/rss-comments-entry-8717803.xmlAmandaSXFWed, 01 Sep 2010 07:44:00 +0000http://www.southernxfit.com/sxf-wod/2010/9/1/amanda.html347027:3688682:8717905Three rounds, 9-7- and 5 reps, for time of:

Muscle-up

Squat snatch 60/42.5kg

 

Post times to comments.

 

Tribute to Amanda Miller from the 2010 Games Live coverage - video [wmv] [mov]

Girls Week @ SXF - CrossFit Chicks ROCK!

Paleo Challenge: Day 1

Happy Birthday Rhys D!!

]]>http://www.southernxfit.com/sxf-wod/rss-comments-entry-8717905.xmlKellySXFTue, 31 Aug 2010 07:29:00 +0000http://www.southernxfit.com/sxf-wod/2010/8/31/kelly.html347027:3688682:8717791Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots 20/14lb 

 

Compare to 21/11/2009

Post Times and Comments.

 

Paleo Q & A Tonight @ 7.30pm! SXF Nutrition BLOG - check it out!

No O-Lifting Class tonight to make room for the Paleo Meeting.

]]>http://www.southernxfit.com/sxf-wod/rss-comments-entry-8717791.xmlFranSXFMon, 30 Aug 2010 07:48:00 +0000http://www.southernxfit.com/sxf-wod/2010/8/30/fran.html347027:3688682:8708647For Time: 21, 15, 9

Thrusters 42.5kg/30

Pull-ups

 

Compare to WOD 13/04/2010

Post Times and Comments.

 

]]>http://www.southernxfit.com/sxf-wod/rss-comments-entry-8708647.xmlRest DaySXFSun, 29 Aug 2010 08:19:00 +0000http://www.southernxfit.com/sxf-wod/2010/8/29/rest-day.html347027:3688682:8689795Post Comments

 

Good Luck to all the guy's & gal's competing in today's CITY 2 SURF!!

]]>http://www.southernxfit.com/sxf-wod/rss-comments-entry-8689795.xml4 rds of:SXFSat, 28 Aug 2010 07:58:00 +0000http://www.southernxfit.com/sxf-wod/2010/8/28/4-rds-of.html347027:3688682:868973430 sec work/ 30 sec rest

Tire Flips

Hammer Strikes

Farmers Walk 64/40kg

Virtual Shovel 45/35kg

Rope Climbs

 

Post Total Scores and Comments.

 

 

The Paleo Countdown begins... 

]]>http://www.southernxfit.com/sxf-wod/rss-comments-entry-8689734.xmlChristineSXFFri, 27 Aug 2010 00:04:00 +0000http://www.southernxfit.com/sxf-wod/2010/8/27/christine.html347027:3688682:85796643 rds For Time:

500mt Row

12 Body Weight Deadlifts

21 Box Jumps 20"

 

Post Times and Comments

Compare to Wod 20/1/10 

 Paleo Challenge is back!!!

]]>http://www.southernxfit.com/sxf-wod/rss-comments-entry-8579664.xmlPull UpsSXFThu, 26 Aug 2010 10:00:00 +0000http://www.southernxfit.com/sxf-wod/2010/8/26/pull-ups.html347027:3688682:8670597Strict Pull Ups

5 x 5

 

Then;

21, 15, 9

400m Run

L Pull Ups

Kb Swing 32/20kg

 

Post Times and Comments 

 

Congratulations to Jarrad & Jo on their new baby girl - Isabella Marie 7lb 11oz!!

]]>http://www.southernxfit.com/sxf-wod/rss-comments-entry-8670597.xml