Month: January 2017 (page 1 of 4)

CrossFit Birmingham WOD – Wednesday, February 1, 2017

::Warm-Up | Core::
Kettlebell complex:
Clean > Push press > Windmill

::WOD::
Five rounds for time of:
12 Pull-ups (first 2 rounds strict)
12 Box jumps, 24″/20″
12 Weighted sit-ups, 45#/25#

CrossFit Birmingham WOD – Tuesday, January 31, 2017

OPEN Workout 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatches, 75#/45#
30 Burpees
30 Snatches, 135#/75#
20 Burpees
30 Snatches, 165#/100#
10 burpees
As many reps as possible, 210#/120#

 

CrossFit Birmingham WOD – Monday, January 30, 2017

^^^Enter Today^^^

::Core | Warm-up::
Three supersets of:
A1. 10 Evil Wheel Roll-outs
A2. 40 Bicycle Crunches

::WOD::
5-4-3-2-1-2-3-4-5 Reps for time of:
TnG Squat cleans, 155#/105#
Strict HSPU

CrossFit Birmingham – Sunday, January 29, 2017

Do 29 Burpees.

Rest Day

Are you ready to make a commitment to yourself and for yourself? Or will you put this off (again) and come up with another excuse? (Like you did for the 100 Day Burpee Challenge) 😉

CrossFit Birmingham – Saturday, January 28, 2017

8:00am – 9:00am MuscleCAMP w/Richard – Be ready to get your “swole” on!
9:00am – 11:00am OPEN Gym

CrossFit Birmingham WOD – Friday, January 27, 2017

Transformation Challenge – Only do this if you feel you need to improve your physique and fitness. 😉

OPEN WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

OPEN WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap

CrossFit Birmingham WOD – Thursday, January 26, 2017

::Warm-up | Core::
Mobility work

::WOD::
Tabata = 20 seconds WORK, 10 seconds REST interval for 8 rounds (4 minutes).
Your score = The LOWEST amount of  reps in ANY of the 8 rounds (so you can’t sandbag).

Tabata Push-ups (who can score 20?)
1 Minute rest
Tabata Sit-ups
1 Minute rest
Tabata Double unders
1 Minute rest

 

CrossFit Birmingham WOD – Wednesday, January 25

Sign up for the Transformation Contest

And get access to Nutrition info and templates plus this Macro Calculator:

“Kelly”
Five rounds for time of:
400 Meter run
30 Box jumps, 24″/20″
30 Wall ball shots, 20#/14#

CrossFit Birmingham WOD – Tuesday, January 24, 2017

::WOD::
For time:
50 Double unders
10 Power clean + jerks, 135#/95#
50 Double unders
10 Clusters, 135#/95#
50 Double unders
10 Squat clean + jerks, 135#/95#
50 Double unders

Notes: There are 3 distinct barbell movements.

Power clean + jerk = Receive clean in a power position, then jerk (or push press) the weight overhead.

Cluster = squat clean into a thruster. There is no pause at the top of the squat and you cannot “jerk” this movement (rebend the knees as you lockout overhead).

Squat clean + jerk = you must pause at the top of the squat and then jerk (or push press) the weight overhead.

CrossFit Birmingham WOD – Monday, January 23, 2017

OPEN WOD 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 Overhead squats, 95#/65#
10 Chest to bar pull-ups

From 3:00-6:00
2 rounds of:
12 Overhead squats, 95#/65#
12 Chest to bar pull-ups

From 6:00-9:00
2 rounds of:
14 Overhead squats, 95#/65#
14 Chest to bar pull-ups

From 9:00-12:00
2 rounds of:
16 Overhead squats, 95#/65#
16 Chest to bar pull-ups
Etc., following the same pattern until you fail to complete both rounds.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

Scale and modifications: Start at 6 reps of each movement, then increase by 2 reps for each 3-minute section. You may scale the load and the movement.
Overhead squats > Scale load and ROM if you can get at least close to parallel. Otherwise, you may also perform back squats.
Chest to bar pull-ups > Regular pull-ups, banded pull-ups, or ring rows.

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