Month: December 2016 (page 1 of 4)

CrossFit Birmingham – Sunday, January 1, 2017

Happy New Year!

Do ONE burpee.

CrossFit Birmingham – Saturday, December 31, 2016

8:00am – 9:00am MuscleCamp
9:00am – 11:00am OPEN Gym

CrossFit Birmingham WOD – Friday, December 30, 2016

***No Evening Classes Tonight!***

::WOD::
Perform in *any* order for time of:
500M Row, sub 1:38/1:50
100 Russian twists, 20#/14#
100 Weighted sit-ups, 45#/25#
30 Ring dips
30 No push-up burpee box jumps, 24″/20″
Perform 100 Speed step singles after each movement

CrossFit Birmingham WOD – Thursday, December 29, 2016

::Strength | Skill::
2 Position clean – Floor+mid thigh
– Work up to heavy single over 6 sets

::WOD::
Two rounds for time of:
40 Wall ball shots, 20#/14#
20 One-arm kettlebell clean, 70#/53# (alternate 5 reps each side)
20 Strict parallel-grip pull-ups

CrossFit Birmingham WOD – Wednesday, December 28, 2016

::Warm-up | Skill::
Burgener warm-up
Snatch transfer skills
PVC, then empty barbell
Focus on hitting proper positions

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

CrossFit Birmingham WOD – Tuesday, December 27, 2016

::Warm-up | Mobility::
Prepping legs for WOD
– Lower body rolling (foam/PVC)
– Couch stretch

::WOD::
For time:
12-9-6 Reps of:
Front squats, 95#/65#
Sit-ups
Then,
12-9-6 Reps of:
Push presses, 95#/65#
Lateral bar jumps
Then,
12-9-6 Reps of:
Thrusters, 95#/65#
Toes to bar

CrossFit Birmingham – Monday, December 26, 2016

We will resume regular class scheduling tomorrow, Tuesday, December 27, 2016.

CrossFit Birmingham – Sunday, December 25, 2016

Closed – Monday, December 26, 2016
Regular schedule on Tuesday, December 27, 2016

CrossFit Birmingham WOD – Saturday, December 24, 2016

One class. 8am. I’ll see you then.

CrossFit Birmingham WOD – Friday, December 23, 2016

::Warm-up | Skill::
Line and POSE run drills

::WOD::
For time:
400 Meter run
15 Sumo deadlifts, 185#/125#
50 Mountain climbers
5 HSPUs
200 Meter run
20 Sumo deadlifts, 185#/125#
50 Mountain climbers
5 HSPUs
200 Meter run
25 Sumo deadlifts, 185#/125#
50 Mountain climbers
5 HSPUs
400 Meter run

Notes: You may kip the HSPUs. Mountain climbers are total reps (R+L=2 reps). As always, scale as needed with the guidance of your coach to get the best workout for YOU.

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