CrossFit Birmingham WOD – Monday, September 26, 2016

::Warm-up::
– Line ┬ádrills
– Hanging leg raises

::WOD::
OPEN WOD 12.3
AMRAP in 18 Minutes of:
15 Box jumps, 24″/20″
12 Push presses, 115#/75#
9 Toes to bar

CrossFit Birmingham – Sunday, September 25, 2016

Rest Day

CrossFit Birmingham- Saturday, September 24, 2016

8:00am – 9:00am Rigorous Bootcamp 

9:00am – 12:00pm OPEN Gym

CrossFit Birmingham WOD – Friday, September 23, 2016

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::Learning | Strength | Muscularity::
Bi’s and Tri’s… (For real.)
– Learn basics of these isolated movements
– Understand hypertrophy and time under load (TUL) sometimes referred to time under tension (TUT)
– There’s still merit in working these muscle groups in isolation, just as there’s still merit in LSD (long, slow, distance) conditioning
– I’ll introduce you to POF training… Find out what it is tomorrow!

::WOD::
21 Power snatches, 95#/65#
200 Meter run
15 Overhead squats, 95#/65#
400 Meter run
9 Squat snatches, 95#/65#
600 Meter run

CrossFit Birmingham WOD – Thursday, September 22, 2016

Weightlifting Standards Press

::Strength::
Find your MAX strict press
– From the stands
– Strict, NOT a push press
– Log in your BeastScore account

::WOD::
Three rounds for time of:
Continue reading

CrossFit Birmingham WOD – Wednesday, September 21, 2016

Focus on bodyweight mastery. Train within your capacity and make it look aesthetically pleasing. Keep and sustain your pace while you do the same with your form.

::WOD::
EMOTM
for 20 Minutes:
A1. 15 Box jumps, 24″/20″
A2. 12 Chest to bar pull-ups
A3. 15 Feet on wall sit-ups
A4. 15 Clapping push-ups

CrossFit Birmingham WOD – Tuesday, September 20, 2016

::Core | Warm-up::
Three tri sets for quality of:
10 Evil wheel roll-outs
10 Good mornings (empty barbell)
30 Second elbow plank

::WOD::
200 Meter run
5 Power cleans, 155#/105#
10 Toes to bar
Continue reading

CrossFit Birmingham WOD – Monday, September 18, 2016

Members: Check your email for our newsletter sent out last Friday

::Strength | Skill::
Max front squat from stands
– Warm up and work up to a Max
– Log in your BeastScore account

::WOD::
AMRAP in 10 Minutes of:
Continue reading

CrossFit Birmingham – Sunday, September 18, 2016

Rest Day

CrossFit Birmingham – Saturday, September 17, 2016

8:00am – 9:00am Rigorous Bootcamp
9:00am – 12:00pm OPEN Gym

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