Month: July 2016 (page 2 of 3)

CrossFit Birmingham WOD – Thursday, July 21, 2016

::Strength | Skill::
Power snatch 1-1-1-1-1-1
– Work up to a HEAVY single
– No press outs

::WOD::
EMOM for 12 Min
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CrossFit Birmingham WOD – Wednesday, July 20, 2016

::Core | Warm-up::
Four
rounds for quality:
10 Kettlebell swings
3 Turkish get-ups (switch hands each round)

::WOD::

Three rounds for time of:
10 Floor presses, 135#/95#
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CrossFit Birmingham WOD – Tuesday, July 19, 2016


::WOD::
Four rounds for time of:
5 Thrusters, 135#/95# Continue reading

CrossFit Birmingham WOD – Monday, July 18, 2016

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap


Notes: During the warm up, we’ll grease the groove for the clean and jerks so you can know your target max for this workout.

CrossFit Birmingham – Sunday, July 17, 2016

Rest Day

CrossFit Birmingham – Saturday, July 16, 2016

8:00am – 9:00am Rigorous Bootcamp Conditioning
9:00am – 10:30am OPEN Gym

CrossFit Birmingham WOD – Friday, July 15, 2016

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Notes: Parallel grip pull-ups are considered unbroken as long as you do not come off the bar. Perform 50 double-unders after EACH movement – unbroken for RX designation. You may attempt as many times as you wish. 😉

As always, coaches will guide you to scale the WOD as needed.

There will be a CAP. Find out what it is when you come in…

CrossFit Birmingham WOD – Thursday, July 14, 2016

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CrossFit Birmingham WOD – Wednesday, July 13, 2016

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CrossFit Birmingham WOD – Tuesday, July 12, 2016

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