CrossFit Birmingham WOD – Thursday, April 27, 2017

::Core | Warm-up::
Kettlebell Complex

::WOD::
EMOTM 15
A1. 10 Sumo deadlift high-pulls, 95#/65#
A2. 12 Box jumps, 24″/20″
A3. 10 Burpees

CrossFit Birmingham WOD – Wednesday, April 26, 2017

::Strength | Skill::
Hang snatch 6×1

::WOD::
Four rounds for time of:
5 Hang power snatch, 115#/75# (below knee)
25 Double unders
10 toes to bar
25 Double unders

CrossFit Birmingham WOD – Tuesday, April 25, 2017


::Core | Warm-up::
3 Sets
A1. 5 Hanging leg raises
A2. 20 Seconds battling ropes
::WOD::

Five rounds for time of:
10 Front squats, 135#/95#
10 Supinated pull-ups (no butterfly)
15 Wall ball shots
200 Meter run

CrossFit Birmingham WOD – Monday, April 24, 2017

CrossFit Birmingham – Sunday, April 23, 2017

Rest Day

CrossFit Birmingham – Saturday, April 22, 2017

8:00am – 845am MuscleCAMP
9:00am – 10:30am Principles of Mobility Seminar

CrossFit Birmingham WOD – Friday, April 21, 2017

WHITTEN

Dan Whitten

U.S. Army Capt. Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died Feb. 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr; his mother, Jill; father, Dan; and sister, U.S. Army Capt. Sarah Whitten.

Five rounds for GRIND of:

22 Kettlebell swings, 70#/53#
22 Box jumps, 24″/20″
400 Meter run
22 Burpees
22 Wall ball shots, 20#/14#

Scale this WOD as needed. Games athletes are completing this WOD in the 30-35 minute range. There will be a hard cap – come in to find out.

CrossFit Birmingham WOD – Thursday, April 20, 2017

::WOD::
For time
Three
rounds of:
10 Hang power cleans, 135#/95#
5 Strict HSPU
40 Double unders
Then,
Three rounds of:
10 Toes to bar
5 Kipping HSPU
20 Lateral bar jumps
Note: This is one continuous WOD for time. As always, scale as needed with the guidance of your Coach.

CrossFit Birmingham WOD – Wednesday, April 19, 2017

::Strength::
Back squats 4×12 across

::WOD::
For time of:
400 Meter run
30 Kettlebell swings, 53#/35#
30 Parallel grip pull-ups
30 Burpee box jump overs, 24″/20″
30 Walking lunges w/kettlebell locked overhead, 53#/35#
400 Meter run

CrossFit Birmingham WOD – Tuesday, April 18, 2017

 ::Strength | Skill::
Snatch + Hang snatch, 6 sets ascending
– Work technique
– NO Pressouts

::WOD::
15-12-9-6-3 Reps for time of:
Power snatches, 95#/65#
Clapping push-ups
Toes to bar

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