CrossFit Birmingham WOD – Tuesday, January 24, 2017

::WOD::
For time:
50 Double unders
10 Power clean + jerks, 135#/95#
50 Double unders
10 Clusters, 135#/95#
50 Double unders
10 Squat clean + jerks, 135#/95#
50 Double unders

Notes: There are 3 distinct barbell movements.

Power clean + jerk = Receive clean in a power position, then jerk (or push press) the weight overhead.

Cluster = squat clean into a thruster. There is no pause at the top of the squat and you cannot “jerk” this movement (rebend the knees as you lockout overhead).

Squat clean + jerk = you must pause at the top of the squat and then jerk (or push press) the weight overhead.

CrossFit Birmingham WOD – Monday, January 23, 2017

OPEN WOD 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 Overhead squats, 95#/65#
10 Chest to bar pull-ups

From 3:00-6:00
2 rounds of:
12 Overhead squats, 95#/65#
12 Chest to bar pull-ups

From 6:00-9:00
2 rounds of:
14 Overhead squats, 95#/65#
14 Chest to bar pull-ups

From 9:00-12:00
2 rounds of:
16 Overhead squats, 95#/65#
16 Chest to bar pull-ups
Etc., following the same pattern until you fail to complete both rounds.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

Scale and modifications: Start at 6 reps of each movement, then increase by 2 reps for each 3-minute section. You may scale the load and the movement.
Overhead squats > Scale load and ROM if you can get at least close to parallel. Otherwise, you may also perform back squats.
Chest to bar pull-ups > Regular pull-ups, banded pull-ups, or ring rows.

CrossFit Birmingham – Sunday, January 21, 2017

Rest Day

Join in on our 2017 Transformation Contest – You do not have to be a CFB member. $2,500 paid out monthly to 1 male and 1 female. For more details and to sign up, click here.

Click Here To Sign Up

CrossFit Birmingham – Saturday, January 21, 2107

8:00am – 9:00am MuscleCamp w/Hayden
9:00am – 12:00pm OPEN Gym

CrossFit Birmingham WOD – Friday, January 20, 2017

OPEN Workout 11.5
AMRAP 20
5 Power cleans, 145#/100#
10 Toes to bar
15 Wall ball shots, 20#/14#

 

CrossFit Birmingham WOD – Thursday, January 19, 2017

::Strength | Skill::
Sumo Deadlift, 4×5
– Practice
– Light/moderate load

::WOD::
EMOTM 10
Continue reading

CrossFit Birmingham WOD – Wednesday, January 18, 2017

::Strength::
Front squats – Find your 3RM
– From stands

::WOD::
Five rounds for time of:
20 Squats
10 Floor presses, 1xBW/0.8xBW

CrossFit Birmingham WOD – Tuesday, January 17, 2017



::WOD::
OPEN Workout 16.3

AMRAP 7 Minutes
10 Power snatches, 75#/55#
3 Bar muscle-ups [Scale for this WOD will be 6 pull-ups]

CrossFit Birmingham WOD – Monday, January 16, 2017

::Warm-up | Core::
Three supersets for quality of:
10 Evil wheel roll-outs
10 Hollow rocks

::WOD::
Eight rounds for time of:
8 Hang squat cleans, 115#/75#
8 Burpees over the bar (facing)

CrossFit Birmingham – Sunday, January 15, 2017

Rest Day

Prep for the week!

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