Month: October 2016 (page 2 of 3)

CrossFit Birmingham WOD – Friday, October 21, 2016

RANKEL

John Rankel

U.S. Marine Corps Sgt. John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather, Don and Trisha Stockhoff; father and stepmother, Kevin and Kim; and brothers, Nathan Stockhoff and Tyler.

AMRAP in 20 Minutes of:
6 Deadlifts, 225#/155#
7 Burpee pull-ups
10 Kettlebell swings, 70#/53#
200 Meter run

CrossFit Birmingham WOD – Thursday, October 20, 2016

::Core | Skills::
Three
supersets for quality of:
15 Second handstand holds
10 Evil wheel roll-outs

::WOD::

12-9-6 Reps for time of:
Continue reading

CrossFit Birmingham WOD – Wednesday, October 19, 2016

::Skills::
Jerk practice
– Proper positions
– Empty barbell and light loads

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

CrossFit Birmingham WOD – Tuesday, October 18, 2016

“Know Your Numbers” <== Read this

::Bodyweight | Core::
Three sets for quality:
8 Hanging leg raises (no kip)
8 Ring dips (no kip)

You can log this benchmark workout in your BeastScore account. BeastScore keeps track of all of the major strength movements and benchmarks we do. It’s a tool for you (provided with your CFB membership), as well as for your Coaches to ensure you’re progressing properly.

::WOD:: Continue reading

CrossFit Birmingham WOD – Monday, October 17, 2016

::Warm-up | Core::
Three supersets for quality:
10 Hollow rocks
10 Good mornings (empty barbell)

::WOD::
“Kaelan” Continue reading

CrossFit Birmingham – Saturday, October 15, 2016

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

CrossFit Birmingham WOD – Friday, October 14, 2016

::WOD::
Perform in *any* order for time of: Continue reading

CrossFit Birmingham WOD – Thursday, October 13, 2016

::Strength::
RDL 4×8 across
Tempo 2111
2 Seconds to lower the weight (negative)
1 Second pause
1 Second to raise the weight (concentric)
1 Second Pause

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

CrossFit Birmingham WOD – Wednesday, October 12, 2016

::Handstand Skills | Practice::
Positioning practice
– Gymnastics lunge > “Teeter totter” > Kick up into handstand against wall
Handstand negatives
– Kick up to wall, then lower yourself slowly for a 6 count
– Repeat 5 times

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

CrossFit Birmingham WOD – Tuesday, October 11, 2016

::Core | Warm-up::
Line drills, Coach’s choice

::WOD::

For time:
400 Meter run, then
12-9-6-3-6-9-12 Reps of:
Floor presses, 1xBW/0.7xBW
Box jumps, 24″/20″
Finish with 400 Meter run

Compare to July 12, 2016.

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