Month: January 2016 (page 1 of 4)

CrossFit Birmingham WOD – Monday, February 1, 2016

::Core | Warm-up::
– Double unders
– Sit-ups

::Strength | Skill::
Find your MAX squat clean thruster for the day in ~ 10min
– Cannot walk out thruster – must be completely balanced

Five rounds for time of:
10 Unbroken thrusters*, 95#/65#
10 Kettlebell swings, 53#/35#
10 Box jumps, 24″/20″
Notes:* Thrusters are designed to be unbroken. Use a load you can handle.

CrossFit Birmingham – Sunday, January 31, 2016

Rest Day

CrossFit Birmingham – Saturday, January 30, 2016

8:00am – 9:00am Rigorous Bootcamp
9:00am – 10:00am Couch 2 CrossFit
10:00am – 12:00pm OPEN Gym

CrossFit Birmingham WOD – Friday, January 29, 2016

Rope climb techniques and practice

rounds for time of:
20 Kettlebell swings, 53#/35#
Continue reading

CrossFit Birmingham WOD – Thursday, January 28, 2016

Does this WOD look familiar? Post to comments what this WOD reminds you of…

rounds for time of:

20 Wall ball shots, 20#/14#
20 Sumo deadlift high-pulls, 75#/55#
20 Box jumps, 24″/20″ (land, stand, STEP down)
Continue reading

CrossFit Birmingham WOD – Wednesday, January 27, 2016

Ring practice
– Pull-up
– Dip
– Kip
– Ring to hips
– MU progressions
Four rounds for time of:
12 Chest to bar pull-ups (no butterfly)
Continue reading

CrossFit Birmingham WOD – Tuesday, January 26, 2016


Barbell Complex
Squat clean > Hang squat clean > Hang squat clean thruster > x2
– 5 sets
– Final set should be heaviest load

2-4-6 Unbroken power cleans, 165#/110#
20 Lateral bar jumps (after each set)

2-4-6 Unbroken squat cleans, 165#/110#
20 Lateral bar jumps(after each set)

2-4-6 Unbroken hang squat cleans, 165#/110#
20 Lateral bar jumps (after each set)

Notes: You’ll perform 20 lateral bar jumps after each set.  So, 2 power cleans, then 20 lateral bar jumps, 4 power cleans, then 20 lateral bar jumps and so on throughout the entire workout.

CrossFit Birmingham WOD – Monday, January 25, 2016

Day 25 of 100 Day Burpee Challenge

::Core | Warm-up::
Three supersets for quality:
10 Hollow rocks
10 Kang squats, 45#/30#

Deadlifts 4×5 across

21-15-9 Reps of:
Toes to bar
Burpee box jumps, 24″/20″

CrossFit Birmingham – Sunday, January 24, 2016

Rest Day

When it comes to conditioning, most of it is just putting in the work. As you’ve seen in a previous Add-On Conditioning video here, it could be as quick as a short 10 minute piece after a WOD.

However, for athletes wanting to dial things in, a longer conditioning piece such as the one above should be inserted as well and could be done during open gym Saturdays (or if you’ve got a home setup). The one above is an EMOTM triplet, designed to go for a minimum of 21 minutes (preferably in the 30+ minute range for serious competitors).

The OPEN starts in a month.

CrossFit Birmingham – Saturday, January 23, 2016

8:00am – 9:00am Rigorous Conditioning
9:00am – 10:00am Couch To CrossFit
10:00am – 12:00pm OPEN Gym

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