CrossFit Birmingham WOD – Wednesday, September 20, 2017

::Warm-up | Skills::
Line drills

::WOD::
AMRAP 17
3 Strict handstand push-ups
6 Hang power cleans, 185#/125#
9 Box jumps, 24″/20″
200 Meter run

#ErrDayWORK
50 Push-ups

CrossFit Birmingham WOD – Tuesday, September 19, 2017

::Core | Warm-up::
Superset
A1. 10 Evil wheel roll-outs
A2. 20 Russian twists w/medball

::Strength::
Deadlifts, 5×5 (Heavy)

::WOD::
Four rounds for time of:
50 Double-unders
10 COVP supinated pull-ups
15 Burpees

COVP = Chin Over Vertical Plane

CrossFit Birmingham WOD – Monday, September 18, 2017

#ErrDayWORK
50 Push-ups

::Strength::
Front squats, 4×10
– Focus on feeling the tension
– Full ROM based on your current mobility
– Use stands on if >185#/125#

::WOD::
15-12-9-6-3 Reps for time of:
Wall ball shots, 20#/14#, 12’/10′ mark
Low hang power snatch, 95#/65#

CrossFit Birmingham – Sunday, September 17, 2017

Rest Day

We’ve had a few people start a bit later on the 24 Day LEAN Out Challenge. No problem. The goal is to just get started.

===> Get Your 24 Day Supplement Package

CrossFit Birmingham – Saturday, September 16, 2017

8:00am- 9:00am MuscleCAMP
9:00am – 11:00am OPEN Gym

CrossFit Birmingham WOD – Friday, September 15, 2017

“Jackie”

CrossFit Birmingham WOD – Thursday, September 14, 2017

::Muscle Conditioning::
Two rounds for time of:
20 Floor presses, 185#/125#
25 Push-ups

7 Minute Time Limit – Faster you finish, the more “rest” you get.

1 Minute rest, then start WOD

::WOD::
For time:
600 Meter run
30 KB swings, 53#/35#
400 Meter run
40 KB swings, 53#/35#
200 Meter run
50 KB swings,53#/35#

CrossFit Birmingham WOD – Wednesday, September 13, 2017

::Strength::
Bent over barbell rows, 4×8

::WOD::
EMOTM 15
A1. 80 Speed step singles
A2. 12 Box jump overs, 20″
A3. 10 Low hang muscle clean

#ErrDayWORK
50 Push-ups

CrossFit Birmingham WOD – Tuesday, September 12, 2017

::Warm-up | Mobility::
Shoulder Mobility
– Bands on rig
– Various stretch and holds

::WOD::
50 Weighted sit-ups, 45#/25#
Then
Three rounds of:
20 Medicine ball cleans, 20#/14#
15 Seated BTN strict presses, 75/55#
Then
50 Weighted sit-ups, 45#/25#

#ErrDayWORK
50 Push-ups

CrossFit Birmingham WOD – Monday, September 11, 2017

24 Day LEAN Out – You can still order your complete supplement package and start a couple of days later.

No evening classes [4:30p & 5:30p] tonight!

::CoreĀ | Warm-up::
For quality:
3 Supersets
A1. 5 Hanging leg raises (strict if possible)
A2. 10-15 Push-ups (dig into your #ErrDayWORK)

::WOD::
Five rounds for time of:
8 Burpees
30 Double unders
8 Power cleans, 135#/95# (no singles)
30 Double unders

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