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Most Recent Benchmark WOD was HELEN on Aug 11,2017 (44 days ago)



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Back Squat 10 x 3 (Weight) Strength
3 rounds of  

10 back squats

Post weight to results.
0% 0%
1st85 Christina Tue,Jan 5,2016
1st235 Chris Pol Tue,Jan 5,2016
2nd225 Gabe Tue,Jan 5,2016
3rd175 Steve Wi Tue,Jan 5,2016
James M Tue,Jan 5,2016
'Dio day (Time-Rx2)
5 rounds of  
800m run
1000m row
20 box jumps
10 GHD sit-ups
3 minute rest

Post TOTAL time

RX2
400m run
500m row
20 step-ups
20 ab at sit-ups
Rest 2 mins
0% 0%
1st1:15ish aka a LONG time Kim C Wed,Apr 6,2016
2nd50:34 2Olivia R Wed,Apr 6,2016
1st37:03 2JAH Wed,Apr 6,2016
001 - OTHER - POST YOUR OWN WOD AND RESULTS (Check In)
This is a workout spot where you can post your own results. If you were not able to to the CF OldSouth workout on a certain day, and we do not have the particular WOD you completed in the database, please use this spot and include your workout and results in the comment bar.
0% 0%
No results posted.
051716 (Reps)
AMRAP 8 Minutes
Thrusters 95/65
Ring Dips
GHD Sit-ups
KB Snatches 53/35

3-6-9-12....until time is called
0% 0%
1st107 Melissa M Mon,May 16,2016
2nd91 Kim C Mon,May 16,2016
3rd82Christina Mon,May 16,2016
1st130 Steve Wi Mon,May 16,2016
2nd122 Bobby O Mon,May 16,2016
3rd85 Josh H Mon,May 16,2016
051716 - Burner (Time-Rx+)
21-15-9 of;
Hang Power Cleans 115/70
Shoulder to Overhead 115/70
Box Jumps 24/20
0% 0%
1st8:34 +Melissa M Tue,May 17,2016
2nd7:06 Kim C Tue,May 17,2016
1st8:31 +James M Tue,May 17,2016
2nd9:49 +Steve Wi Tue,May 17,2016
3rd6:29 Bobby O Tue,May 17,2016
051916 Burner (Time)
3 rounds of:
1 minute max reps ea of:
SDHP 95/65
Muscle Ups
Sit-ups 25/15
Air Squats
Rest
0% 0%
1st267 Melissa M Thu,May 19,2016
2nd262Siobhan Thu,May 19,2016
1st261 Steve Wi Thu,May 19,2016
2nd210JAH Thu,May 19,2016
3rd251Noah C Thu,May 19,2016
052016 Burner (Time)
AMRAP 10 of:
5 Power C&J
10 Chest 2 Bars
10 Pistols
5 KB Swings 70/53
0% 0%
1st60Siobhan Fri,May 20,2016
1st101 Steve Wi Fri,May 20,2016
2nd85JAH Fri,May 20,2016
3rd158Bobby O Fri,May 20,2016
071315 (Time)
21-15-9 of
Wall-Balls
Calorie Row
0% 0%
1st5:01 Catherine Mon,Jul 13,2015
2nd5:12 Kristin St Mon,Jul 13,2015
3rd5:13 Jessica S Mon,Jul 13,2015
1st3:33 Paul Mon,Jul 13,2015
2nd3:37 Barry Mon,Jul 13,2015
3rd4:10 Chris Bo Mon,Jul 13,2015
1 AD - Press, Push Press, Push Jerk (Time)
a 21-15-9 Couplet of
A.) 7-5-3 of each:
  Press
  Push Press
  Push Jerk
b.) 21-15-9 of  
   Burpees
100% 0%
1st6:11 Kim C Tue,Aug 25,2015
1st6:23 James M Tue,Aug 25,2015
2nd6:27 Jason Tue,Aug 25,2015
3rd7:?? Steve Wi Tue,Aug 25,2015
1 and 1 - Squat Clean / Split Jerk (Weight)
10 rounds of:
1 Squat Clean
1 Split Jerk
0% 0%
1st135 Kim C Mon,Jan 4,2016
2nd115 Siobhan Mon,Jan 4,2016
1st185 Greg H Mon,Jan 4,2016
2nd175 JAH Mon,Jan 4,2016
3rd110 Josh H Mon,Jan 4,2016