Month: February 2016 (page 2 of 3)

CrossFit Birmingham – Saturday, February 20, 2106

8:00am – 9:00am Rigorous Bootcamp
9:00am – 12:00pm OPEN Gym w/Samuel and Amanda – Need tips on double unders? How to string together toes to bar? Muscle up progressions? These two coaches are available during OPEN Gym.


Drop-Ins $20

CrossFit Birmingham WOD – Friday, February 19, 2016

::WOD::
Perform in *any* order for time:

*Run 200 Meter after each movement
500 Meter row, sub 1:38/1:50
30 Toes to bar
30 HSPU
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CrossFit Birmingham WOD – Thursday, February 18, 2016


Throwback to when I was schooling peeps on mastering the jump rope…

::Skills | Warm-up::
Single and double under practice

Three sets:
A1. Top of ring holds (support) x 10-15 seconds
A2. Bottom of ring holds x 10-15 seconds

B. Kipping dip (practice)

::WOD::
21-15-9 Reps for time of:
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CrossFit Birmingham WOD – Wednesday, February 17, 2016

::Skills | Warm-up::
Pose running drills
(Running is a skill)

::WOD::
Six
 rounds for time of:
10 Hang power snatches, 75#/50#
20 Abmat sit-ups (feet on wall variation)
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CrossFit Birmingham WOD – Tuesday, February 16, 2016

::Core | Warm-up::
Three supersets
A1. Evil wheel roll-outs x 10
A2. Ring power pulls x 5 (each side)

::WOD::
10-9-8-7-6-5-4-3-2-1 Reps of:
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CrossFit Birmingham WOD – Monday, February 15, 2016

Be ready for today’s workout. Getting back to “old school” with some leg training movements that you have never heard of or done before (and neither have your friends at other CF gyms). It’s leg development – thighs and glutes. Get your learning on with a good strength workout and we’ll top it off with some MetCon finishers.

“Leg Day”

::Strength::
A1. Back squats, 4×10
A2. Sissy squats, 4×10
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CrossFit Birmingham – Sunday, February 14, 2016

Happy Valentines Day!

Regular schedule tomorrow (Presidents Day)

 

CrossFit Birmingham – Saturday, February 13, 2016

8:00am – 9:00am Rigorous Conditioning Bootcamp
9:00am – 11:00am OPEN Gym

CrossFit Birmingham WOD – Friday, February 12, 2016

::Skill | Warm-up::
Skin the Cat Progression

::WOD::
Five
rounds for time of:
10 Chest to bar supinated pull-ups
40 Double unders
15 Push-ups w/hands on medball
200 Meter run

CrossFit Birmingham WOD – Thursday, February 11, 2016

::Warm-up | Skills::
Empty barbell snatch work/technique (Coach’s lead)

::WOD::
15-12-9 Reps of:
Power snatches, 95#/65#
Sit-ups
Then,
15-12-9 Reps of:
Squat snatches, 95#/65#
Sit-ups
Then,
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