CrossFit Birmingham WOD – Monday, December 5, 2016

“Fight Gone Bad”

Three 5 minute rounds:

You’ll have 1 minute at each station to perform as many reps as you can. At the call of “rotate”, you move on to the next station. The clock will not stop. At the end of each 5 minute round, you will have a 1-minute break. Continue reading

CrossFit Birmingham – Sunday, December 4, 2016

Rest Day

CrossFit Birmingham – Saturday, December 3, 2016

8am-9am MuscleCamp
9am-12pm OPEN Gym

CrossFit Birmingham WOD – Friday, December 2, 2016

Check out the styles below:
1. CFB T-shirt Hoodie –  This is a very light hoodie. Simple pullover made with the thickness and comfort of our tri-blend t-shirts. Unisex. More color options available.
2. CFB Baseball style tri-blend unisex 3/4 raglan.
3. New CFB Hoodie – 5.3oz Jersey lined contrast with matching lined hood and drawcord, metal eyelets, 1×1 ribbing at cuffs and waistband, unisex fit. This will have the same logo above as our t-shirt hoodie. White logo on black, black logo on heather gray.


For time:
400 Meter run
40 Box jumps, 24″/20″
20 BTN seated strict presses, 50%BW/40%BW
30 Box jumps, 24″/20″
15 BTN seated strict presses
20 Box jumps, 24″/20″
10 BTN seated strict presses
10 Box jumps, 24″/20″
5 BTN seated strict presses
400 Meter run
Notes: This is a seated, behind-the-neck, strict press. Guys use 50% of bodyweight on a loaded barbell and gals use 40%. Scale as needed with the guidance of your Coach.

Compare to September 9, 2016.

CrossFit Birmingham WOD – Thursday, December 1, 2016

::Strength | Skill::
Power snatch + OH Squat
– Work up to a heavy load over 7 sets

12-9-6-3-6-9-12 Reps for time of:
Continue reading

CrossFit Birmingham WOD – Wednesday, November 30, 2016

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

CrossFit Birmingham WOD – Tuesday, November 29, 2016

::Core | Warm-up::
Three rounds for quality of:
10 Evil wheel roll-outs
1 Minute skipping rope

Continue reading

CrossFit Birmingham WOD – Monday, November 28, 2016

::Core | Warm-up::
Three rounds for quality of:
10 Supermans holding PVC

::Power | Skill | Prep::
20 Back squats at WOD weight

Three rounds for time of:
10 Clean and jerks, 135#/95#
50 Double unders

CrossFit Birmingham – Sunday, November 27, 2016

Rest Day

CrossFit Birmingham – Saturday, November 26, 2016


8am-9am MuscleCamp w/Hayden
9am-11am OPEN Gym
Visitor drop-in fee: $20

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