Month: September 2016 (page 2 of 3)

CrossFit Birmingham WOD – Wednesday, September 21, 2016

Focus on bodyweight mastery. Train within your capacity and make it look aesthetically pleasing. Keep and sustain your pace while you do the same with your form.

::WOD::
EMOTM
for 20 Minutes:
A1. 15 Box jumps, 24″/20″
A2. 12 Chest to bar pull-ups
A3. 15 Feet on wall sit-ups
A4. 15 Clapping push-ups

CrossFit Birmingham WOD – Tuesday, September 20, 2016

::Core | Warm-up::
Three tri sets for quality of:
10 Evil wheel roll-outs
10 Good mornings (empty barbell)
30 Second elbow plank

::WOD::
200 Meter run
5 Power cleans, 155#/105#
10 Toes to bar
Continue reading

CrossFit Birmingham WOD – Monday, September 18, 2016

Members: Check your email for our newsletter sent out last Friday

::Strength | Skill::
Max front squat from stands
– Warm up and work up to a Max
– Log in your BeastScore account

::WOD::
AMRAP in 10 Minutes of:
Continue reading

CrossFit Birmingham – Sunday, September 18, 2016

Rest Day

CrossFit Birmingham – Saturday, September 17, 2016

8:00am – 9:00am Rigorous Bootcamp
9:00am – 12:00pm OPEN Gym

CrossFit Birmingham WOD – Friday, September 16, 2016

::Skill | Strength::
Traverse the complete length of pull-up rig without dropping down – can you do it?
Monkey bar the complete length of pull-up rig without dropping down – can you do it?
Let’s test your upper body and grip strength as well as body control.

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

CrossFit Birmingham WOD – Thursday, September 15, 2016

::WOD::
400 Meter run
15 Floor presses, 165#/110#
30 Med ball cleans, 20#/14# Continue reading

CrossFit Birmingham WOD – Wednesday, September 14, 2016

::Strength | Skill::
Work up to a heavy hang squat clean over 6 sets
– Go from launch position (just above knee caps)
– Receive in full squat
– Limited mobility > receive bar as low as you can
– Be consistent with landing position (feet)

::WOD::
Six rounds for time of:
8 Supinated pull-ups
8 Burpee box jumps, 24″/20″
12 Sit-ups

CrossFit Birmingham WOD – Tuesday, September 13, 2016

::Strength::
RDL 4×8 ascending (work sets)
– Use double overhand hook grip

::Snatch Transfer Skills::
– 3 reps each, do not put the barbell down, follow Coach’s lead:
1. BTN Snatch grip push press
2. OH Squats
3. Heaving snatch balance
4. Drop snatch / trap door snatch balance
5. Snatch balance

::WOD::
Three rounds for time of:
8 Power snatches, 115#/75#
200 Meter run
8 OH drop lunges, 115#/75# (4 each leg alternating)
200 Meter run

CrossFit Birmingham WOD – Monday, September 12, 2016

::Mobility::
Using LAX ball against wall, we’ll roll and mobilize:
– Chest
– Shoulders
– Upper back

::Strength | Skills::
Three supersets of:
A1. Top of rings support hold, 15 seconds
A2. Bottom of rings hold, 15 seconds, then press to lockout

::WOD::
EMOTM
for 18 Minutes of:
A1. 6 Clusters
A2. 40 Double unders
A3. 12 Toes to bar
Notes: Use a cluster weight you can go unbroken with and sustain throughout WOD.

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