CrossFit Birmingham – Saturday, August 27, 2016

8:00am – 9:00am MobDomination™ – Mobility class
9:00am – 12:00pm OPEN Gym

CrossFit Birmingham WOD – Friday, August 26, 2016

::WOD::
“Filthy Fifty” aka “Chuck Norris”
For time:
50 Box Jumps, 24/20″
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26#
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CrossFit Birmingham WOD – Thursday, August 25, 2016

::Strength | Skill::
Hang squat snatch 6×1 (ascending)
– Work up to a heavy load
– No more than 2 misses in a row

::WOD::
Four rounds for time of:
80 Speed step singles
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CrossFit Birmingham WOD – Wednesday, August 24, 2016

::Calf/Ankle Mobility::
How-to:
– Stretches
– Positions
– Tools/manipulation

::WOD::
15-12-9 Reps of:
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CrossFit Birmingham WOD – Tuesday, August 23, 2016

::Core | Warm-up::
Three supersets for quality:
3 Wall walks
10 Evil wheel roll-outs

::WOD::
For time:
3-4-5-6-7 Bar muscle-ups***
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CrossFit Birmingham WOD – Monday, August 22, 2016

::Power Warm-up::
Tabata
– Air squats
– Sit-ups

::Skill | Technique::
Hitting your positions in the squat clean

::WOD::
For time:
3 Squats cleans, 205#/115#
40 Double unders
4 Squats cleans, 205#/115#
40 Double unders
5 Squats cleans, 205#/115#
40 Double unders
6 Squats cleans, 205#/115#
40 Double unders
5 Squats cleans, 205#/115#
40 Double unders
4 Squats cleans, 205#/115#
40 Double unders
3 Squats cleans, 205#/115#

CrossFit Birmingham – Sunday, August 21, 2016

Rest Day

 

CrossFit Birmingham – Saturday, August 20, 2016

8:00am – 9:00am Rigorous Bootcamp
9:00am – 11:00am OPEN Gym

CrossFit Birmingham WOD – Friday, August 19, 2016

Flashback Friday!

CrossFit Birmingham

In July of 2008, we started the buildout of CFB after many months of planning. We became a licensed CrossFit affiliate in 2007, running outdoor CrossFit bootcamps in Homewood and Liberty Park until Carrie came across this location in early 2008. You can see our old fabricated pull-up rig in the background. At the time, we had to copy plans from an affiliate in California as Rogue Fitness didn’t even make their own equipment back then (they were still a reseller).

Click on the photo to see CFB how you’ve never seen it before!

::WOD::
Two rounds for time of:
50 One arm alternating kettlebell Russian swings, 53#/35#
40 Weighted sit-ups, 45#/25# bumper
30 Walking lunges w/KB in rack position, 53#/35#
20 Hands on kettlebell push-ups
10 Alternating pistol squats holding KB in front, 53#/35#
200 Meter run

CrossFit Birmingham WOD – Thursday, August 18, 2016

::Warm-up | Mobility::
Rollin’ out with big PVC, barbell, and LAX ball

::WOD::
For time:
20 Power cleans, 135#/95#
20 Push press wall ball shots, 20#/14#
20 Hang squat cleans, 135#/95#
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