Month: November 2016 (page 2 of 3)

CrossFit Birmingham WOD – Monday, November 21, 2016

Thanksgiving Week Schedule:

Mon – 5:30a, 9a, 12p, 4:30p, 5:30p
Tue – 5:30a, 9a, 12p, 4:30p, 5:30p

Wed – 5:30a, 9a, 10a-12p OPEN Gym
Hayden is going to run a rockin’ bootcamp class at 9am. Be ready if you want to create a Calorie deficit going into Thanksgiving. πŸ˜‰

Thanksgiving Day – Closed

Friday – 8a-11a OPEN Gym

Saturday – 8a (MuscleCamp), 9a-11 OPEN Gym
Sunday – Closed

::Core | Warm-up::
Medball drills

::WOD::
21-15-9 Reps for time of:
Thrusters, 95#/65#
Kettlebell swings, 53#/35#
Burpees over bar

CrossFit Birmingham – Sunday, November

Rest Day

Thanksgiving Week Schedule:

Mon – 5:30a, 9a, 12p, 4:30p, 5:30p
Tue – 5:30a, 9a, 12p, 4:30p, 5:30p

Wed – 5:30a, 9a, 10a-12p OPEN Gym
Hayden is going to run a rockin’ bootcamp class at 9am. Be ready if you want to create a Calorie deficit going into Thanksgiving. πŸ˜‰

Thanksgiving Day – Closed

Friday – 8a-11a OPEN Gym

Saturday – 8a (MuscleCamp), 9a-11 OPEN Gym
Sunday – Closed

CrossFit Birmingham – Saturday, November 20, 2016

8:00am – 9:00am MuscleCamp w/Sam
9:00am – 11:00am OPEN Gym

CrossFit Birmingham WOD – Friday, November 18, 2016

::Warm-Up | Skills::
– Line drills

::WOD::
Four rounds for time of:
12 Deadlifts, 185#/125#
12 Wall ball shots, 20#/14#
Continue reading

CrossFit Birmingham WOD – Thursday, November 17, 2016

::Mobility::
LAX ball & Foam/PVC roller

::WOD::
EMOTM
For 20 Minutes
A1. 15 Box jumps, 24″/20″
A2. 50 Double unders
A3. 12 Toes to bar
A4. 15 Clapping push-ups

CrossFit Birmingham WOD – Wednesday, November 16, 2016

::Strength | Skill::
Find your 1 RM Hang power snatch
– Log this in your BeastScore acct

::WOD::
Five rounds for time of:
10 C2B Pull-ups (no butterfly)
8 Burpees
6 Below knee hang power snatches, 115#/75#

CrossFit Birmingham WOD – Tuesday, November 15, 2016

::Core | Strength::
Four rounds for quality of:
A1. 10 Strict ring rows (feet elevated on box if you have the strength)
A2. 10 Hollow rocks
A3. 10 Supermans

::WOD::
15-12-9 Reps for time of:
Continue reading

CrossFit Birmingham WOD – Monday, November 14, 2016

::Strength | Skill::
Power clean + 3 Thrusters
4×1 @80% 1RM Clean & Jerk

::WOD::
Five rounds for time of:
20 Kettlebell swings, 53#/35#
10 Floor presses, 155#/105#
20 Lateral jumps over bar

Notes: As always, scale as needed with the guidance of your Coach. The strength portion should be an increase from last Monday. We’ve done the same strength piece the last 4 weeks with a goal of increasing the load each week.

Those who have asked me about some supplements in regards to fat loss, this is what I’ve shared with them. ONLY consider fat loss supplements when your nutrition is in order and you are specifically focusing on fat loss, not maintenance. Let me know if you ever have questions regarding supplements.

fatloss-go-packs-dmstylelead

CrossFit Birmingham – Sunday, November 13, 2016

Rest Day

CrossFit Birmingham WOD – Friday, November 11, 2016

LOREDO

Edwardo Loredo

U.S. Army Staff Sgt. Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010, in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, 1st Sgt. Jennifer Loredo; daughter, Laura Isabelle; stepdaughter, Alexis; and son, Eddie Enrique.

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
400 Meter run

Older posts Newer posts

© 2017 CrossFit Birmingham

Theme by Anders NorenUp ↑