Month: December 2016 (page 2 of 4)

CrossFit Birmingham WOD – Thursday, December 22, 2016

***No evening classes tonight.***

5:30a, 9:00a, and 12:00p Only

::Core | Warm-up::
Tabata:
– Plank jacks
– Russian twists

::WOD::
EMOTM for 18 Minutes of:
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CrossFit Birmingham WOD – Wednesday, December 21, 2016

Team WOD!
Teams of 2
Only 1 person working at a time
Perform in *any* order, but finish movement before moving on to next
20 consecutive rep maximum per person (5 Minimum)

For time:
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CrossFit Birmingham WOD – Tuesday, December 20, 2016

::Core | Warm-up::
Tabata
– Double unders
– Sit-ups

::WOD::
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans, 135#/95#
6 Push-ups
9 Squats Rest 1 minute. Repeat for a total of 5 cycles.

Compare to October 3, 2016
10-3-16

CrossFit Birmingham WOD – Monday, December 19, 2016

“Old Man 43”

Perform in *any* order for time. Complete each exercise before moving onto next.

43 Box jumps, 24″/20″
43 Calories on C2 Rower
43 Knees to elbows
43 Jumping pull-ups
43 Kettlebell swings, 53#/35#
43 Walking lunge steps
43 Good mornings, 45#/30#
43 Push press, 45#/30#
43 Burpees
43 Double unders

CrossFit Birmingham – Sunday, December 18, 2016

Rest Day

CrossFit Birmingham – Saturday, December 17, 2016

8:00am – 9:15am MuscleCamp w/Samuel
9:00am – 11:00am OPEN Gym

CrossFit Birmingham WOD – Friday, December 16, 2016

::Strength::
Find your Max full clean for the day in 12 minutes


::WOD::
Every 2 Minutes for up to 16 minutes: (or when you can’t finish within 2 minutes)
8 Toes to bar
12 Wall ball shots
16 Russian swings
32 Double unders

CrossFit Birmingham WOD – Thursday, December 15, 2016

::Warm-up | Core::
Four supersets of:
A1. 25 Weighted crunches
A2. 10 Evil wheel roll-outs

::WOD::
Five rounds for time of:
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CrossFit Birmingham WOD – Wednesday, December 14, 2016

::Warm-up | Core::
#ErrDayWORK

::WOD::
EMOTM 8
5 Deadlifts, heavy TnG
10 Froggers
Rest/Transition 3 Minutes, then
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CrossFit Birmingham WOD – Tuesday, December 13, 2016

::Strength | Skill::
Barbell complex
Hang power clean > hang squat clean > hang squat clean and press >
repeat sequence again to complete bb complex
5 sets – increase load each set with last set heaviest

::WOD::
Five rounds for time of:
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