Month: January 2016 (page 2 of 4)

CrossFit Birmingham WOD – Friday, January 22, 2016

***NO 4:30p or 5:30p Classes Tonight.***

Perform in *any* order for time:
20 Unbroken ring dips
20 Behind the neck strict pull-ups
500 Meter row, Sub 1:38/1:50
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CrossFit Birmingham WOD – Thursday, January 21, 2016


::Core | Skill | Warm-up::

Three sets for quality
A1. 10 Evil wheel roll-outs
A2. 10-15 Sec Ring support holds (elbows locked at top)
A3. 10-15 Sec Ring dip holds (bottom of dip)

Five rounds for time of:
5 Floor presses (feet up), 185/125#
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CrossFit Birmingham WOD – Wednesday, January 20, 2016

::Strength::
RDL 4×8 across

::WOD::
This was the first OPEN workout in 2014.
14.1
AMRAP in 10 Minutes of:
30 Double unders
15 Power snatches, 75#/55#

Notes: If you did the OPEN in 2014 and signed up, you can find your score at http://games.crossfit.com

 

CrossFit Birmingham WOD – Tuesday, January 19, 2016

::Core | Warm-up::
Tabata
– Russian twists
– Mountain climbers

::WOD::
Five
rounds for time of:
8 Push presses, 135#/95#
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CrossFit Birmingham WOD – Monday, January 18, 2016

ActionbeatsIntention
“Yeah, I’m gotta start eating better.”
“Yeah, I’m going to come in here more consistently, at least three times per week.”
“Yeah, I’m going to spend more time on mobility and stretching.”
“Yeah, I’m going to practice my double unders every day.”
Do it already.

::Warm-up::
– Line drills
– Jerk instruction (hand placement, feet placement, etc.)

::Strength | Skill::

Clean & Jerk – Work up to a heavy single over 6 sets
– Work up to a (relatively) heavy load, but form and technique practice is the main objective today
– Squat cleans, son

::WOD::
2-4-6-8-10- [100 DUs] -10-8-6-4-2 Reps of:
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CrossFit Birmingham – Sunday, January 17, 2016

Rest Day

Do 17 burpees… And maybe more if you need to catch up! But don’t worry, I’ll probably catch you up this week. 😉

100 Day Burpee Challenge

 

CrossFit Birmingham – Saturday, January 16, 2016

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

CrossFit Birmingham WOD – Friday, January 15, 2016

::WOD::
For time:

5 bar muscle-ups [scale = 10 pull-ups]
25 Deadlifts,155#/105#
25 Step ups, 20″ holding 1 kettle bell in rack position, 53#/35#
25 one arm Russian swings, 53#/35# Right
50 floor wipers, 155#/105#
25 one arm Russian swings, 53#/35# Left
25 step ups, 20″ holding 1 kettle bell in rack position, 53#/35#
25 Deadlifts, 155#/105#
5 bar muscle-ups [scale = 10 pull-ups]

Notes: Do not rest kettlebell on shoulder. Use same barbell and kettlebell throughout workout.

As always, scale as needed with the guidance of your coach.

CrossFit Birmingham WOD – Thursday, January 14, 2016

::Barbell Warm-up | Technique Practice::
– Burgener warm-up
– Snatch transfer skills

::Strength | Skill::
Snatch – work up to a heavy single over at least 6 sets (squat, power, or split) ~15 Minutes
– Choose a receiving position you can handle the most weight, but absolutely no press-outs

::WOD::
Four rounds for time of:
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CrossFit Birmingham WOD – Wednesday, January 13, 2016

::Core | Skill::
Three supersets
5 HSPU (strict if you can or kip)
5 Strict hanging leg raises

::WOD::
EMOTM for 12 Minutes
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