Month: March 2016 (page 1 of 4)

CrossFit Birmingham WOD – Friday, April 1, 2016

::WOD::
Run 1 Mile
CrossFit OPEN WOD 16.5
Run 1 Mile, then…
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CrossFit Birmingham WOD – Thursday, March 31, 2016

::Warm-up | Skills::
Snatch transfer exercises – PVC > Barbell

::WOD::

EMOTM for 15 Minutes of:
A1.    7 Front squats, 135#/95#
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CrossFit Birmingham WOD – Wednesday, March 30, 2016

::Warm-up::
Line drills

::WOD::

Start with 50 Sit-ups, then…
Perform in *any* order for time of:
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CrossFit Birmingham WOD – Tuesday, March 29, 2106

::Strength | Skill::
Cluster (Clean Thruster) 4×1
– Work at ~75% 1RM C& J
– Thruster, not a jerk

::WOD::
Four rounds for time of:
400 Meter run
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CrossFit Birmingham WOD – Monday, March 28, 2016

::Strength::
SLDL 4×8 ascending
– Work sets, don’t count warm-ups

::WOD::
Four rounds for time of:
12 Toes to bar
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CrossFit Birmingham – Sunday, March 27, 2016

Happy Easter!


As the OPEN comes to a close, it’s time to get back to our regular programming and prep for our nutrition coaching should you decide to join in a get LEAN(er) for summer!

CrossFit Birmingham – Saturday, March 26, 2016

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

 

CrossFit Birmingham WOD – Friday, March 25, 2016

Workout 16.5

21-18-15-12-9-6-3:
Thrusters
Burpees

M 95 lb.      F 65 lb.

Workout 16.5 Variations
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CrossFit Birmingham WOD – Thursday, March 24, 2016

What movements do you think will be in 16.5?
Post to comments.

::Power warm-up::
Tabata
– Kettlebell swings
– Air squats

::Strength::
Floor presses 3×5 ascending

::WOD::
Four rounds for time of:
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CrossFit Birmingham WOD – Wednesday, March 23, 2016

::Strength | Skill::
Snatch + hang snatch x 6 sets

::WOD::
Who can do this WOD sub 10 minutes?
Six rounds for time of:
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