Month: January 2017 (page 2 of 4)

CrossFit Birmingham – Sunday, January 21, 2017

Rest Day

Join in on our 2017 Transformation Contest – You do not have to be a CFB member. $2,500 paid out monthly to 1 male and 1 female. For more details and to sign up, click here.

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CrossFit Birmingham – Saturday, January 21, 2107

8:00am – 9:00am MuscleCamp w/Hayden
9:00am – 12:00pm OPEN Gym

CrossFit Birmingham WOD – Friday, January 20, 2017

OPEN Workout 11.5
AMRAP 20
5 Power cleans, 145#/100#
10 Toes to bar
15 Wall ball shots, 20#/14#

 

CrossFit Birmingham WOD – Thursday, January 19, 2017

::Strength | Skill::
Sumo Deadlift, 4×5
– Practice
– Light/moderate load

::WOD::
EMOTM 10
Continue reading

CrossFit Birmingham WOD – Wednesday, January 18, 2017

::Strength::
Front squats – Find your 3RM
– From stands

::WOD::
Five rounds for time of:
20 Squats
10 Floor presses, 1xBW/0.8xBW

CrossFit Birmingham WOD – Tuesday, January 17, 2017



::WOD::
OPEN Workout 16.3

AMRAP 7 Minutes
10 Power snatches, 75#/55#
3 Bar muscle-ups [Scale for this WOD will be 6 pull-ups]

CrossFit Birmingham WOD – Monday, January 16, 2017

::Warm-up | Core::
Three supersets for quality of:
10 Evil wheel roll-outs
10 Hollow rocks

::WOD::
Eight rounds for time of:
8 Hang squat cleans, 115#/75#
8 Burpees over the bar (facing)

CrossFit Birmingham – Sunday, January 15, 2017

Rest Day

Prep for the week!

CrossFit Birmingham – Saturday, January 14, 2017

8:00am – 9:15am MuscleCamp w/Samuel
9:15am – 12:00pm OPEN Gym

CrossFit Birmingham WOD – Friday, January 13, 2017

::WOD::
OPEN WORKOUT 12.3
AMRAP 18 Minutes
15 Box jumps, 24″/20″
12 Push presses, 115#/75#
9 Toes to bar

 

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