Month: July 2016 (page 1 of 3)

CrossFit Birmingham WOD – Monday, August 1, 2016

::Bodyweight | Skill::
Crab/Tabletop and Third world squat/Duck walk

We’re starting our bodyweight focus this month, and going back to basics with skills and drills that will test your mobility as well as train your coordination.

::WOD::
12-9-6-3-6-9-12 Reps
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CrossFit Birmingham – Saturday, July 30, 2016

MobDominationClass

8:00am – 9:00am MobDomination™ Class w/Dalton
9:00am – 10:30am OPEN GYM

$20 Drop-in for non-members

CrossFit Birmingham WOD – Friday, July 29, 2016

::WOD::

14 Minute AMRAP:
800 Meter run
30 Toes to bar
30 OH Walking lunges, 45#/25#
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CrossFit Birmingham WOD – Thursday, July 28, 2016

Diane WOD

CrossFit Birmingham WOD – Wednesday, July 27, 2016

::Strength | Skill::
Snatch practice, 8×1
– Full snatch (advanced), -OR-
– Hang power snatch from launch position (if still acquiring proper technique or limited mobility)

::WOD::
Two rounds for time of:
50 Sit-ups
80 Speed step singles
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CrossFit Birmingham WOD – Tuesday, July 26, 2016

::Core | Warm-up::
Three supersets for quality:
20 Russian twists w/med ball
8 Strict hanging leg raises

::WOD::
Five
rounds for time of:
10 Supinated pull-ups (COVP)
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CrossFit Birmingham WOD – Monday, July 25, 2016

::Strength | Skill::
2 Position clean, Power clean + hang squat clean
6 sets, ascending

::WOD::
Seven rounds for time:
5 Unbroken power cleans, 135#/95#
15 Three-point push-ups
40 Double unders

CrossFit Birmingham Sunday, July 24, 2016

Rest Day. 

CFB peeps – see you at 1:30p for the CrossFit Games viewing get together!

CrossFit Birmingham – Saturday, July 23, 2016

**No Bootcamp this morning.**

10am-12pm OPEN GYM

CrossFit Birmingham WOD – Friday, July 22, 2016

::Core | Warm-up::
Three 
rounds for quality:
3 Wall walks
8 Dips (ring or box)

::WOD::

For time:
400 Meter run, then
Four rounds of:
12 Ground 2 overhead, 45#/25#
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