Month: August 2016 (page 2 of 3)

CrossFit Birmingham WOD – Monday, August 22, 2016

::Power Warm-up::
Tabata
– Air squats
– Sit-ups

::Skill | Technique::
Hitting your positions in the squat clean

::WOD::
For time:
3 Squats cleans, 205#/115#
40 Double unders
4 Squats cleans, 205#/115#
40 Double unders
5 Squats cleans, 205#/115#
40 Double unders
6 Squats cleans, 205#/115#
40 Double unders
5 Squats cleans, 205#/115#
40 Double unders
4 Squats cleans, 205#/115#
40 Double unders
3 Squats cleans, 205#/115#

CrossFit Birmingham – Sunday, August 21, 2016

Rest Day

 

CrossFit Birmingham – Saturday, August 20, 2016

8:00am – 9:00am Rigorous Bootcamp
9:00am – 11:00am OPEN Gym

CrossFit Birmingham WOD – Friday, August 19, 2016

Flashback Friday!

CrossFit Birmingham

In July of 2008, we started the buildout of CFB after many months of planning. We became a licensed CrossFit affiliate in 2007, running outdoor CrossFit bootcamps in Homewood and Liberty Park until Carrie came across this location in early 2008. You can see our old fabricated pull-up rig in the background. At the time, we had to copy plans from an affiliate in California as Rogue Fitness didn’t even make their own equipment back then (they were still a reseller).

Click on the photo to see CFB how you’ve never seen it before!

::WOD::
Two rounds for time of:
50 One arm alternating kettlebell Russian swings, 53#/35#
40 Weighted sit-ups, 45#/25# bumper
30 Walking lunges w/KB in rack position, 53#/35#
20 Hands on kettlebell push-ups
10 Alternating pistol squats holding KB in front, 53#/35#
200 Meter run

CrossFit Birmingham WOD – Thursday, August 18, 2016

::Warm-up | Mobility::
Rollin’ out with big PVC, barbell, and LAX ball

::WOD::
For time:
20 Power cleans, 135#/95#
20 Push press wall ball shots, 20#/14#
20 Hang squat cleans, 135#/95#
Continue reading

CrossFit Birmingham WOD – Wednesday, August 17, 2016

::Bodyweight | Skills::
Pull-up progressions

::WOD::
21-15-9 Reps of:
Pull-ups
Box jumps, 24″/20″
Then,
Continue reading

CrossFit Birmingham WOD – Tuesday, August 16, 2016

::Core | Bodyweight::
Three supersets for quality:
Handstand holds, 10 seconds
Hollow rocks, 10 reps
Notes: HS – try to kick away from wall and balance. Practice positioning with arms locked out.
Scale – practice with feet on box in pike position.

::Strength | Skill::
Hang power snatch, 6×2
– No pressouts
– Jump the feet out and receive the bar in a partial squat
– Stick the landing and pause 3 seconds

::WOD::
Four rounds for time of:
Continue reading

CrossFit Birmingham WOD – Monday, August 15, 2016


::Core | Skills::

Torso rotation
The air squat – can you do it with all points of performance consistently?

::Strength::
RDLs 6×4 ascending

::WOD::
Five rounds for time of:
Continue reading

CrossFit Birmingham – Saturday, August 13, 2016

MobDominationClass

8:00am – 9:00am MobDomination™ class w/Dalton
9:00am – 12:00pm OPEN Gym
$20 Drop-in fee for visitors

CrossFit Birmingham WOD – Friday, August 12, 2016

::WOD::
For time:
70 KB Russian swings, 53#/35#
60 Push-ups (chest to ground, everyone)
50 Box jumps, 24″/20″
40 Burpees
30 Wall ball shots, 20#/14#
20 KB clean and presses, 53#/35# -10 each side
10 Strict HSPUs
Notes: These are all relatively basic movements, but they must be performed well. All movement needs to look aesthetically pleasing. That shows control, body awareness, and knowledge of movement. Reps can be scaled based on your ability to sustain proper movement patterns.

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