The Dirty South Games

A two day individual and team CrossFit Competition hosted by CrossFit Alabaster. Visit http://www.thegaragegames.com/events/the-2015-dirty-south-games/

This event will be held on August 2nd and 3rd. Individuals will compete on Saturday the 2nd and Teams will compete on Sunday the 3rd. Individual Divisions will be RX, Scaled and Masters Team Divisions will be RX and Scaled Visit http://www.thegaragegames.com/events/the-2014-dirty-south-games/ to register and volunteer.

[03/30/16]   Team WOD #3

12 Minute AMRAP

10 Calories Bike
40' Handstand Walk (Buddy Carry)
40' Front Rack Lunge (135/95) (95/65)

Teams off 4 will partner off into groupings of 2 and 2 and together to complete in the following:

Each partner will bike 10 calories then begin the HS Walk, both can split the HS walk up or one partner can complete the entire 40' walk one way, then one partner will front rack lunge back the other direction for 40', then the other two partners will perform the exact same thing. This is will continue as an AMRAP for 12 minutes.

[03/29/16]   Individual WOD #3

9 Bar Muscle-Up's (Pull-ups) (Jumping Pull-ups)
21 STOH (115/75) (95/65) (75/55)
7 Bar MU's
15 STOH
5 Bar MU's
9 STOH

This completes all the workouts for Individuals!!!

Time to get registered. Deadline to guarantee shirts will be one week from today!

[03/24/16]   Individual WOD #2

7 minute AMRAP
7 thrusters (115/95) (95/65) (75/45)
7 burpees over the bar

[03/23/16]   Team WOD #2

For Time:

400 DU's (Singles)
100 Squat Cleans (155/95) (115/75)
100 STOH (155/95) (115/75)

[03/19/16]   Teams Strength Complex

You have 12 minutes to establish

3RM Hang Clean

Ladies will start and will have 6 minutes to work then Males will have 6 minutes to work.

[03/18/16]   Team WOD #1

160 Thrusters (115/75) (95/65)
100 Box Jumps (24/20) (24/20)
40 Bar MU's (Pull-ups)

Reps can be split any way team members would like.

12 Minute Cap

leaderboard-lite.throwdowns.com

The Dirty South Games

FLASH SALE!



In honor of St. Patrick’s Day we are offering a $17 discount on

registration between now and 3:17am central time tonight.

That means individuals will be $78 and teams will be $312. Don’t miss out on this great opportunity.

You may register by going to:

https://leaderboard-lite.throwdowns.com/competition/dirtysouthgames2016/

leaderboard-lite.throwdowns.com https://leaderboard-lite.throwdowns.com/competition/dirtysouthgames2016/

[03/17/16]   Individual's Strength Complex

10 Minutes to reach 1RM

1 hang snatch + 1 snatch + 1 OHS

(Squat or Power allowed)

[03/16/16]   Individuals

WOD #1

10 HSPU (hand release push-ups)
20 KBS (70/53) (53/35) (35/26)
30 Box Jumps (24/20) (Beginners: Step-ups)
40 DU's (singles)
50 Wallballs (20/14) (14/10) (Squats with a wallball)
40 DU's
30 Box Jumps
20 KBS
10 HSPU

10 Minute Cap

[03/13/16]   Team Standards

RX
Double Unders
STOH (155/95)
Box Jumps (24/20)
Bar Muscle Ups (If you have someone on your team that cannot do these yet you should still be fine)
Handstand Walks (at least one male and one female needs to be able to do these, would be better if all 4 could, but still doable ;) )
Bike
Thrusters (115/75)
Squat Cleans (155/95)
Front Rack Lunges (135/95)
Hang Clean (Power or Squat)

Scaled Teams
Singles
STOH (115/75)
Box Jumps (24/20)
Pull-Ups (If you have someone on your team that cannot do these yet you should still be fine)
Buddy Carry
Bike
Thrusters (95/65)
Squat Cleans (115/75)
Front Rack Lunges (115/75)
Hang Clean (Power or Squat)

[03/06/16]   Individual Standards

RX
Snatch - should be able to perform any version
Thrusters (115/95)
Wallballs (20/14)
KBS (70/53)
HSPU
Double Under's
Burpees
Bar MU's
STOH (115/75)
Box Jumps (24/20)
OHS

Scaled/Masters
Snatch - any version may be required
Thrusters (95/65)
Wallballs (14/10)
KBS (53/35)
Hand Release Push-ups
Singles
Burpees
Pull-ups
STOH (75/55)
Box Jumps (24/20)
OHS

Beginners
Snatch - any version may be required
Thrusters (75/45)
Wallballs (14/10)
KBS (35/26)
Hand Release Push-ups
Singles
Burpees
Jumping Pull-ups
STOH (65/45)
Box Step-ups (Jumping allowed) (24/20)
OHS

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Location

Telephone

Address


7305 Highway 119
Alabaster, AL
35007

Opening Hours

Monday 08:00 - 18:00
Tuesday 08:00 - 18:00
Wednesday 08:00 - 18:00
Thursday 08:00 - 18:00
Friday 08:00 - 18:00
Saturday 08:00 - 15:00
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