Month: October 2016 (page 1 of 3)

CrossFit Birmingham WOD – Tuesday, November 1, 2016

::ErrDayWORK::

November #ErrDayWork is this Armor Building KB Complex. Instead of working up to 10 minutes as I said in the video, first get the proper technique and work to 5 minutes. Working up to 10 minutes is advanced and may be too much volume for most who have not yet mastered the kettlebell.

::WOD::
Five rounds for time of:
10 Toes to bar
10 OH Alt drop lunges, 135#/95#
200 Meter run

CrossFit Birmingham WOD – Monday, October 31, 2016

***No 6:30pm Class***
::Strength | Skill::

Power clean + 3 Thrusters
4×1 @70% 1RM Clean & Jerk

::WOD::
50-40-30-20-10 Double unders
3 – 6 – 9 – 12 -15 Power cleans, 155#/105#

CrossFit Birmingham – Saturday, October 29, 2016

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

CrossFit Birmingham WOD – Friday, October 28, 2016

::WOD::
Perform in *any* order for grind:
20 Weighted pull-ups w/ medball between feet (strict)
20 Back squats, 135#/95#
20 Front squats, 135#/95#
Continue reading

CrossFit Birmingham WOD – Thursday, October 27, 2016

::Skills::
Working toes to bar progressions

::WOD::
EMOTM For 15 Minutes of:
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CrossFit Birmingham WOD – Wednesday, October 26, 2016

<===30 Day Fitness Focus Challenge===>

^^^Get in and invite your friends and coworkers. Motivation, guidance, and tips – right before Thanksgiving hits.^^^

::WOD::
“It Ain’t Easy”
For time:
600 Meter run
25 Kettlebell swings, 53#/35#
5 Burpees
20 Kettlebell swings, 53#/35#
10 Burpees
15 Kettlebell swings, 53#/35#
15 Burpees
10 Kettlebell swings, 53#/35#
20 Burpees
5 Kettlebell swings, 53#/35#
25 Burpees
600 Meter run

CrossFit Birmingham WOD – Tuesday, October 25, 2016

30dayfitnessfocuschallenge

Get in on this challenge and invite your friends, family, and colleagues! Keep fitness top of mind. Ends right before Thanksgiving!

::Strength | Skill::
Torokhity snatch complex:
1 snatch + 1 snatch balance + 1 OHS
4 sets – work at 80%-100% of BW
Start at the lower end with the best form based on your current mobility. Just like yesterday’s strength, we’ll have a target increase in this movement for the next three weeks.

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

CrossFit Birmingham WOD – Monday, October 24, 2016

::Strength | Skill::
Power clean + 3 Thrusters
4×1 @65% 1RM Clean & Jerk

::WOD::
EMOTM for 10 Minutes:
Continue reading

CrossFit Birmingham – Sunday, October 23, 2016

Rest Day

 

CrossFit Birmingham – Saturday, October 22, 2016

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

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