CrossFit Birmingham WOD – Friday, September 30, 2016

::WOD::
AMRAP
in 19 Minutes of:
800 Meter run
30 Front squats, 135#/95#
40 Three-point push-ups
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CrossFit Birmingham WOD – Thursday, September 29, 2016

::Core | Warm-up::
Tabata
– Russian twists w/medball
– Dynamic plank

::WOD::
Six rounds for time of:
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CrossFit Birmingham WOD – Wednesday, September 28, 2016

::Skill | Practice::
MAX Double unders unbroken
– Log in BeastScore account

::WOD::
21-15-9 Reps for time of:
Floor presses, 135#/95#
Pull-ups
+ 50 Double unders after each set of pull-ups

 

CrossFit Birmingham WOD – Tuesday, September 27, 2016

::Core | Warm-up::
Three supersets for quality:
10 Hollow rocks
10 Supermans

::WOD::
Eight rounds for time of:
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CrossFit Birmingham WOD – Monday, September 26, 2016

::Warm-up::
– Line  drills
– Hanging leg raises

::WOD::
OPEN WOD 12.3
AMRAP in 18 Minutes of:
15 Box jumps, 24″/20″
12 Push presses, 115#/75#
9 Toes to bar

CrossFit Birmingham – Sunday, September 25, 2016

Rest Day

CrossFit Birmingham- Saturday, September 24, 2016

8:00am – 9:00am Rigorous Bootcamp 

9:00am – 12:00pm OPEN Gym

CrossFit Birmingham WOD – Friday, September 23, 2016

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::Learning | Strength | Muscularity::
Bi’s and Tri’s… (For real.)
– Learn basics of these isolated movements
– Understand hypertrophy and time under load (TUL) sometimes referred to time under tension (TUT)
– There’s still merit in working these muscle groups in isolation, just as there’s still merit in LSD (long, slow, distance) conditioning
– I’ll introduce you to POF training… Find out what it is tomorrow!

::WOD::
21 Power snatches, 95#/65#
200 Meter run
15 Overhead squats, 95#/65#
400 Meter run
9 Squat snatches, 95#/65#
600 Meter run

CrossFit Birmingham WOD – Thursday, September 22, 2016

Weightlifting Standards Press

::Strength::
Find your MAX strict press
– From the stands
– Strict, NOT a push press
– Log in your BeastScore account

::WOD::
Three rounds for time of:
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CrossFit Birmingham WOD – Wednesday, September 21, 2016

Focus on bodyweight mastery. Train within your capacity and make it look aesthetically pleasing. Keep and sustain your pace while you do the same with your form.

::WOD::
EMOTM
for 20 Minutes:
A1. 15 Box jumps, 24″/20″
A2. 12 Chest to bar pull-ups
A3. 15 Feet on wall sit-ups
A4. 15 Clapping push-ups

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