Month: August 2016 (page 1 of 3)

CrossFit Birmingham WOD – Thursday, September 1, 2016

::Skill | Core::
Two supersets for quality:
6 Turkish get-ups (3 each side)
12 Kettlebell rows (12 each side)

For time:
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CrossFit Birmingham WOD – Wednesday, August 31, 2016

::Warm-up | Core::
Three supersets for quality:
10 Evil wheel roll-outs
10 Shoot to hollows [video]

Four rounds for time of:

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CrossFit Birmingham WOD – Tuesday, August 30, 2016


Arguably the “most famous” CrossFit benchmark Girl of all time.

21-15-9 Reps for time of:
Thrusters, 95#/65#

Notes: Newbies scale as needed. Seasoned peeps – go for it. Other seasoned peeps… why are you still scaling Fran?! We’ll have an extended warm-up for Fran. It’s potent. Effective. And you have to mentally prepare as well. 90 reps. You got this!

CrossFit Birmingham WOD – Monday, August 29, 2016

“Fight Gone Bad”

This was the second time we put on this event. This was a fundraising “fun” competition with 5 or 6 local boxes participating. You may recognize some of these peeps. 😉

Here’s a video of the first time we held this event. You may not even recognize our box. See who you recognize in this video.

Three 5 minute rounds:

You’ll have 1 minute at each station to perform as many reps as you can. At the call of “rotate”, you move on to the next station. The clock will not stop. At the end of each 5 minute round, you will have a 1-minute break.

  1. Row (calories)
  2. Wall ball, 20#/14#
  3. Sumo dead high pulls, 75#/55#
  4. Box jumps, 20″
  5. Push presses, 75#/55#

Notes: Your score is total reps completed for all three rounds. For rounds two and three, you will start at the next station from the previous round. Ex. Round one, if you start at station 2, you’ll start at station 3 for the next round. And then you’ll start at station 4 for your last round.

This will allow us to run 15 people at a time if needed and make it fair so everyone gets to start “fresh” with a different movement for each round.

CrossFit Birmingham – Sunday, August 28, 2016

Rest Day

There’s going to be a “fight” this week and Stan’s sister will be visiting us as well. Will you be ready?!

CrossFit Birmingham – Saturday, August 27, 2016

8:00am – 9:00am MobDomination™ – Mobility class
9:00am – 12:00pm OPEN Gym

CrossFit Birmingham WOD – Friday, August 26, 2016

“Filthy Fifty” aka “Chuck Norris”
For time:
50 Box Jumps, 24/20″
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26#
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CrossFit Birmingham WOD – Thursday, August 25, 2016

::Strength | Skill::
Hang squat snatch 6×1 (ascending)
– Work up to a heavy load
– No more than 2 misses in a row

Four rounds for time of:
80 Speed step singles
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CrossFit Birmingham WOD – Wednesday, August 24, 2016

::Calf/Ankle Mobility::
– Stretches
– Positions
– Tools/manipulation

15-12-9 Reps of:
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CrossFit Birmingham WOD – Tuesday, August 23, 2016

::Core | Warm-up::
Three supersets for quality:
3 Wall walks
10 Evil wheel roll-outs

For time:
3-4-5-6-7 Bar muscle-ups***
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