Month: April 2016 (page 2 of 3)

CrossFit Birmingham WOD – Thursday, April 21, 2016

::Core | Warm-up::
AbDomination™ – 8 Minute Core Workout #6
4 exercises, 30 seconds each, 4 rounds:
Plank Jacks
Crunches
Alternating Elbow Planks
Ankle Touches

::WOD::
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CrossFit Birmingham WOD – Wednesday, April 20, 2016

::Core | Warm-up::
Four
supersets of:
A1. 15 sec hanging L-Sits
A2. 10 Supermans

::WOD::

Five rounds for time of:
12 Chest to bar pull-ups
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CrossFit Birmingham WOD – Tuesday, April 19, 2016

::Warm-up::
Line drills

::Strength | Skill::
Four supersets – NOT for time:
A1. Romanian deadlifts, 4×8 (heavy)
A2. Pistols, 4×12 (alternating)
Notes: We’ll demo modifications and practice pistols for those who need a progression

::WOD::
AMRAP in 8 minutes:
40 Double unders
8 Shoulder to  overhead, 135#/95#
8 Box jumps, 30#/24# (Forward exit)

CrossFit Birmingham WOD – Monday, April 18, 2016

#ErrdayAbs
50 Russian twists w/medball

::Strength | Skill::

2 Snatch grip deadlifts + hang snatch x 5 sets
Work ~65% of 1RM Snatch

::WOD::
Five rounds for time of:
10 Unbroken front squats, 155#/105#
15 Froggers
Notes: Unbroken for this means to keep bar in rack position once you start each set of front squats. Scale load as needed to go unbroken.

CrossFit Birmingham – Sunday, April 17, 2016

Rest Day

CKD and 6WSP peeps, stay the course and hit your target macros.

CrossFit Birmingham – Saturday, April 16, 2016

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

CrossFit Birmingham WOD – Friday, April 15, 2016

::Warm-up | Skills::
Line drills

::WOD::

Start with 400 Meter run, then
21-18-15-12-9-6-3 Reps of:
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CrossFit Birmingham WOD – Thursday, April 14, 2016

::Strength | Skill::
Snatches 6×1
– Work up to heavy single over 6 sets
– No pressouts
– Receive as low as your mobility allows
– Newbies > Practice technique and consistency

::WOD::

EMOTM for 15 minutes of:
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CrossFit Birmingham WOD – Wednesday, April 13, 2015

>>> You can still jump into our Nutrition Coaching Online, but it will be closed after today.

::Strength | Skill::
Pull-ups
– Coaching technique and mechanics
– Variations, Strict > Kipping > Butterfly
– Newbies/Novices practice techniques
Advanced, work up to heavy single – no kip pronated grip (who else can do at least 70lbs?)

::WOD::
Five rounds for time of:
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CrossFit Birmingham WOD – Tuesday, April 12, 2016

::Core | Skills::
Three supersets of:
A1. Top of ring holds x 10-15 seconds
A2. Bottom of ring holds x 10-15 seconds, then press out
A3. Handstand hold balance practice x 10-15 seconds

::WOD::
Seven rounds for time of:
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