Month: May 2016 (page 1 of 4)

CrossFit Birmingham WOD – Wednesday, June 1, 2016

::Warm-up | Skills::
Three supersets for quality:
A1. Handstand holds x 10-15 seconds
A2. 5 Ring dips (strict/kip)

::Strength::
Hang power clean > push press/jerk x 5 sets
– Work up to a HEAVY triple
– Bar comes to launch position (right above knee cap) each rep

::WOD::
15-12-9-6-3 Reps for time of:
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CrossFit Birmingham WOD – Tuesday, May 31, 2016

::Warm-up::
Line drills

::WOD::
EMOM for 15 Minutes:
A1. 12 Weighted sit-ups, 45#/25#
Continue reading

CrossFit Birmingham WOD – Monday, Memorial Day, 2016

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Memorial Day Schedule 8am – 12pm
Rolling starts on “Murph”

We’ll have a 9am start time if you’d like to be within a group. Otherwise, come in, warm up, and get started.

We do STRAIGHT sets here at CrossFit Birmingham. Absolutely no partitioning if you’re doing this WOD as RX. We’ll scale newbies/novices as needed.

Guests: $20 Drop-in fee.

CrossFit Birmingham – Sunday, May 29, 2016

Rest Day

We are open tomorrow, Memorial Day, from 8am – 12pm.

The WOD will be “Murph.”
Rolling start times, but we’ll have a definitive single start time at 9am if you’d like to start with a group.

CrossFit Birmingham – Saturday, May 28, 2016

8:00am – 9am MobDomination Mobility Class w/Dalton
9:00am – 12:00pm OPEN Gym

CrossFit Birmingham WOD – Friday, May 27, 2016

::Warm-up | Mobility::
– Line drills
– Couch stretch
– KB technique
– and more

::WOD::

Two rounds for time of:
Continue reading

CrossFit Birmingham WOD – Thursday, May 26, 2016

::Core | Warm-up::
Three trisets for quality:
A1. Evil wheel roll-outs x 10 reps
A2. Isometric pull-up or false grip ring pull-up hold x 20 seconds
A3. Wall walks x 4 reps

::WOD::
Four rounds for time of:
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CrossFit Birmingham WOD – Wednesday, May 25, 2016


::Strength::

Max Cluster in 10 Minutes
“Cluster” = Squat clean thruster

::WOD::
21-15-9 Reps for time of:
Continue reading

MobDomination™, Memorial Day Schedule

This Saturday, we’ll have our MobDomination™ class from 8am – 9am. We’ll be focusing on the lower body this time. Space is limited, so please reply if you will be here.

Memorial Day Murph

Memorial Day Schedule 8am – 12pm
Rolling starts on “Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

We’ll have a 9am start time if you’d like to be within a group. Otherwise, come in, warm up, and get started.

We do STRAIGHT sets here at CrossFit Birmingham. Absolutely no partitioning if you’re doing this WOD as RX. We’ll scale newbies as needed.

[Article] CrossFit Journal – Memorial Day Hurt <=== Read this article

CrossFit Birmingham WOD – Tuesday, May 24, 2016

::Strength | Skill::
Snatch + Hang snatch x 5 sets
– Receive in full squat (based on mobility)
– Work up to heavy single (Sn+HSn)

::WOD::
6-9-12-9-6 Reps of: Continue reading

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