Month: November 2015

CrossFit Birmingham WOD – Tuesday, December 1, 2015

::Skill | Strength::

Work up to a heavy (relatively) hang power snatch single in 10 minutes

– No pressouts
– No muscle snatches
– To generate maximal force, your feet have got to move from the jumping position to the landing (receiving) position.


15-12-9 Reps for time of:

Power snatches, 95#/65#
Wall ball shots, 20#/14#

CrossFit Birmingham WOD – Monday, November 30, 2015

::Skills | Strength::

Clean dead + clean high pull + clean x 5 sets (ascending)

– These are WORK sets. Each set consists of 3 reps.
– Go as HEAVY as your technique allows.
– No fails, we’re training, NOT going for a max.



50-40-30-20-10 Reps of:

Double unders

CrossFit Birmingham – Sunday, November 29, 2015

Rest Day

This applies to the floor presses we do as well.

CrossFit Birmingham – Saturday, November 28, 2015

8:00am – 9:00am Rigorous Conditioning Bootcamp
9:00am – 12:00pm OPEN Gym

CrossFit Birmingham – Friday, November 27, 2015

9:00am – 12:00pm OPEN Gym


Three rounds for time of:

20 Kettlebell swings
200 Meter run
15 Pull-ups
200 Meter run

Happy Thanksgiving!


Enjoy your time with Family!

Open GYM tomorrow – 9:00am to 12:00pm (I’ll post a WOD as well.)
$20 Drop-in

CrossFit Birmingham WOD – Wednesday, November 25, 2015

5:30am, 9:00am, and Noon classes only. No evening classes.


Power clean & presses, 95#/65#
100 Meter run between sets (START and END with a run)

CrossFit Birmingham WOD – Tuesday, November 24, 2015


Line drills – Butt kickers, high knees, toy soldiers, side shuffles, zig zag bounding, etc. (Coach’s choice)


EMOTM for 20 minutes:

A1. 10 Pull-ups (start strict, then go to minimal kip is possible)
A2. 12 Box jumps, 24″/20″ (land, stand, step down)
A3. 40 Double unders
A4. 10 Burpees (unbroken and consistent)

You’ll cycle through this 5 times. You’ll want at least 20 seconds of recovery for each movement. Do not go beyond this or it defeats the purpose of this training. Decrease the amount of reps as needed so you fit the proper amount of work designed to be done.

CrossFit Birmingham WOD – Monday, November 23, 2015

“The Middle”

50 Squats
10 Toes to bar
40 Wall ball, 20#/14#
10 Toes to bar
30 Walking lunge steps (total)
10 Toes to bar
20 Good mornings, 45#/35#
10 Toes to bar
10 Box jumps, 30″/24″ <==The Middle>
10 Toes to bar
20 Good mornings, 45#/35#
10 Toes to bar
30 Walking lunge steps (total)
10 toes to bar
40 Wall ball, 20#/14#
10 Toes to bar 50 Squats

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