CrossFit Birmingham – Sunday, May 28, 2017

Rest Day

Tomorrow’s schedule:
Memorial Day Murph
8:00am – 12:00pm Rolling starts
We will have one group start time at 9:00am. If you come before or after, just warm up and get going. The clock will be running, so just note your start time.
$20 drop-in for visitors

CrossFit Birmingham – Saturday, May 27, 2017

8:00am – 9:00am MuscleCAMP
9:00am – 12:00pm OPEN Gym

CrossFit Birmingham WOD – Friday, May 26, 2017

We’re going to hammer proper technique on the clean before we attempt maxing out. (Newbies will NOT max out – just practice.) Hook grip is mandatory.

::Strength::
Find your MAX (good looking) clean – Power or Full.
– ONLY power clean if limited by mobility or technique

:: WOD::
21-15-9 Reps of:
Burpees over the bar (2 foot takeoff/2 foot landing)
Hang power cleans, 95#/65#

CrossFit Birmingham WOD – Thursday, May 25, 2017

::Warm-up::
Line drills

::WOD::
Five rounds for time of:
200 Meter run
5 Handstand push-ups
10 Box jumps, 24″/20#
15 Kettlebell swings,  53#/35#

…MAX clean for tomorrow!

CrossFit Birmingham WOD – Wednesday, May 24, 2017

AbDomination™

::WOD::
Three rounds for time of:
10 Front squats, 135#/95#
30 Double unders
10 Back Thrusters, 135#/95#
30 Double unders

CrossFit Birmingham WOD – Tuesday, May 23, 2017

::Strength | Skill::
Hang power snatch + OH squat x 6 sets
– Work technique
– NO press-outs

::WOD::
4-6-8-10-12-10-8-6-4 Reps for time of: Continue reading

CrossFit Birmingham WOD – Monday, May 22, 2017


::Strength::

RDL, 4×8 across

::WOD::
For time:
Three rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats
— 50 Weighted sit-ups, 45#/25#
Three rounds for Cindy again
— 50 Sit-ups
Three rounds of Cindy (last time)

CrossFit Birmingham – Sunday, May 21, 2017

Rest Day

Watch Regionals!

CrossFit Birmingham – Saturday, May 20, 2017

8:00am – 9:00am MuscleCAMP
9:00am – 12:00pm OPEN Gym

CrossFit Birmingham WOD – Friday, May 19, 2017

WOOD

SGT Brett Wood

Australian Army Sgt. Brett Wood MG, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand Province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife, Elvi; mother, Allison; and father, David. Donations can be made in his name to the Commando Welfare Trust.

Five rounds for time of:
400 Meter run
10 Burpee box jumps, 24″/20″
10 Sumo deadlift high-pulls, 95#/65#
10 Thrusters, 95#/65#
REST 1 Minute

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