Month: December 2015 (page 2 of 4)

CrossFit Birmingham WOD – Monday, December 21, 2015

100 Day Burpee Challenge coming! [Details]

*New Facebook commenting system is now live. Check it out – it’s found at the end of each blog/WOD post for easier interaction and feedback/comments.

The Chief

Max rounds in 3 minutes of:
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CrossFit Birmingham – Sunday, December 20, 2015

Rest Day

This week’s Holiday schedule:

12/21 Monday – Regular class times
12/22 Tuesday – Regular class times
12/23 Wednesday – 5:30a, 9:00a, 12:00p
12/24 Thursday – 8:00a
12/25 Merry Christmas! – Closed
12/26  Saturday РClosed
12/27 Sunday – Closed

CrossFit Birmingham – Saturday, December 19, 2015

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

CrossFit Birmingham WOD – Friday, December 18, 2015

“Old Man 42”

Perform in *any* order for time. Complete each exercise before moving onto next.

42 Box jumps, 24″/20″
42 Calories on C2 Rower
42 Knees to elbows
42 Jumping pull-ups
42 Kettlebell swings, 53#/35#
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CrossFit Birmingham WOD – Thursday, December 17, 2015

::Power Warm-up::
Tabata
– Double unders
– No push-up burpees

::WOD::
EMOTM for 10 minutes:
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CrossFit Birmingham WOD – Wednesday, December 16, 2015

“Barbara”

Five rounds, time each round:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Notes: This WOD will take up the entire class time, so be ready for a good warm-up, gear up, then go time. As always scale as needed.

CrossFit Birmingham WOD – Tuesday, December 15, 2015

::Warm-up | Skills::

Three supersets for quality:
A1. Top of ring hold (support), 10 seconds
A2. Bottom of ring hold, 10 seconds
A3. Handstand hold, 10 seconds

Three Supersets for quality:
B1. 10 Strict ring rows
B2.   4 Wall walks

::WOD::

Three rounds for time of:
30 Kettlebell swings, 53#/35#
600 Meter run

CrossFit Birmingham WOD – Monday, December 14, 2015

::Core | Warm-up::

Three supersets for quality
A1. 20 Russian twists
A2. 10 Shotguns (Shoot to Hollow)

::WOD::

For time:

100 Double unders, then
2-4-6-8-6-4-2 Reps of:
Floor presses (feet up) , 135#/95#
Squat cleans, 135#/95#
Then finish with another 100 Double unders

Notes: Double unders are the “bookends” to this WOD. Don’t have your doubles yet? Practice daily. Buy your own rope¬†[this is what I use, but there are other brands and styles out there] and I’ll size it for you!

CrossFit Birmingham – Sunday, December 13, 2015

Rest Day

 

CrossFit Birmingham – Saturday, December 12, 2015

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

 

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