Month: February 2016 (page 1 of 3)

CrossFit Birmingham WOD – Tuesday, March 1, 2016

::Skills & Drills::
Handstand practice

::Strength::
RDL 4×8 (across)

::WOD::
8 Minute AMRAP
10 Box jumps, 24″/20″
10 Toes to bar
40 Double unders

CrossFit Birmingham WOD – Monday, February 29, 2016

::Power Warm-up::
Tabata
– Double unders
– Sit-ups

::WOD::
The Chief

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CrossFit Birmingham – Sunday, February 28, 2016

Rest Day

Register for The OPEN here…  (You’ve still got time and we’ll allow and arrange for you to do it AND submit your score Monday BEFORE the deadline of 7pm.)

CrossFit Birmingham – Saturday, February 27, 2016

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

Still time to register for The OPEN and complete workout 16.1!

CrossFit Birmingham WOD – Friday, February 26, 2016

Those officially registered will get time and space preference within allotted class times. There is still time to register and see how you compare and we encourage you to do so!

Workout 16.1 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

Teens 14-15
(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Boys lunge 65 lb.
Girls lunge 45 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Boys lunge 45 lb.
Girls lunge 35 lb.

 

CrossFit Birmingham WOD – Thursday, February 25, 2016

::WOD::
“Max Aerobic Power Training”
5 Power cleans
10 Sit-ups
15 Double unders
Cycle continuously for 7 minutes, then 4 minute break. Repeat for 3 bouts.

  • 90% aerobic effort
  • If you need to take a break during the 7 minute bouts, you’ve probably loaded the power cleans too heavy… don’t do that! This will crush any excuse of, “I could handle the weight, but…” NO, you can’t handle the weight at an AEROBIC effort.
  • This will help you understand pacing and breathing right
  • Walk around during the break, so sitting

 

CrossFit Birmingham WOD – Wednesday, February 24, 2016

::Warm-up::
Line drills

::WOD::
Five
rounds for time of:
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CrossFit Birmingham WOD – Tuesday, February 23, 2016


::Warm-up | Skills::

Three supersets for quality:
TGU x 6 (3 each side)
Wall walks, x 3

::WOD::
12-9-6-3-6-9-12 Reps of:
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CrossFit Birmingham WOD – Monday, February, 22, 2016

::Power Warm-up::
Tabata
– Squats
– 3 Point push-ups

EMOTM for 14 Minutes of:
Even: 3-6 Squat cleans (heavy)
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CrossFit Birmingham – Sunday, February 21, 2016

Rest Day

The CrossFit Open, Explained

Every Thursday at 7pm (our time), for the next five week of the OPEN, the workout is announced. So we will be changing our schedule to accommodate the big announcements and to watch the workouts LIVE.

Our Thursday 6:30pm class for the next five weeks will be OPEN Gym time. There will be no set class, but you can still workout and do the WOD. In past years we’ve found ourselves glued to the TV in anticipation of the announced workout. Now we’ll just have OPEN Gym during this time which will allow us to watch the announcement, and then workout LIVE, and allow me to program and create a sound strategy and approach to the WOD (as every other CF Coach in the world plans to do). 😉

 

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