Month: November 2016 (page 1 of 3)

CrossFit Birmingham WOD – Thursday, December 1, 2016

::Strength | Skill::
Power snatch + OH Squat
– Work up to a heavy load over 7 sets

::WOD::
12-9-6-3-6-9-12 Reps for time of:
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CrossFit Birmingham WOD – Wednesday, November 30, 2016

::WOD::
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

CrossFit Birmingham WOD – Tuesday, November 29, 2016

::Core | Warm-up::
Three rounds for quality of:
10 Evil wheel roll-outs
1 Minute skipping rope

::Strength::
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CrossFit Birmingham WOD – Monday, November 28, 2016

::Core | Warm-up::
Three rounds for quality of:
5 HLR
10 Supermans holding PVC

::Power | Skill | Prep::
20 Back squats at WOD weight

::WOD::
Three rounds for time of:
10 Clean and jerks, 135#/95#
50 Double unders

CrossFit Birmingham – Sunday, November 27, 2016

Rest Day

CrossFit Birmingham – Saturday, November 26, 2016

musclecampheader

8am-9am MuscleCamp w/Hayden
9am-11am OPEN Gym
Visitor drop-in fee: $20

CrossFit Birmingham – Friday, November 25, 2016

Today’s schedule: 8am -11am OPEN Gym
Drop-in fee for visitors: $20

CrossFit Birmingham – Thanksgiving Day 2016

CrossFit Birmingham - Thanksgiving

Thanksgiving – Closed
Fri – 8a-11a OPEN Gym
Sat – 8a (MuscleCamp), 9a-11a OPEN Gym
Sun – Closed
Visitor drop-in fee is $20

CrossFit Birmingham WOD – Wednesday, November 23, 2016

Today’s Schedule:
5:30am (WOD), 9am (Conditioning), 10am-12pm OPEN Gym

::WOD::
400-meter run, then
15-12-9 Reps of:
Push presses, 115#/75#
Box jumps, 24″/20″

400 Meter run, then
15-12-9 Reps of:
Hang squat cleans, 115#/75#
Sumo deadlift high pulls, 115#/75#
Then finish with 400 Meter run

CrossFit Birmingham WOD – Tuesday, November 22, 2016

::WOD::
Seven rounds for time of:
40 Double unders
10 Toes to bar
10 Floor presses, 135#/95#
8 C2B Parallel grip pull-ups

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