Month: February 2017 (page 1 of 3)

CrossFit Birmingham WOD – Wednesday, March 1, 2017

::Strength | Skill::
BB Complex:
Full Clean + Front squat + jerk
5 Sets ascending

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

CrossFit Birmingham WOD – Tuesday, February 28, 2017

::Strength | Skill::
Hang power snatch + OH squat x 6 sets
– Ascending
– Work technique, no press-outs

::WOD::
Six
rounds for time of:
5 TnG Power snatches, 115#/80#
10 Box jumps, 24″/20″
40 Double unders

CrossFit Birmingham WOD – Monday, February 27, 2017

Registered Participants: Be sure to log your OPEN score before 5PM today.

::Core | Warm-up::
Three supersets for quality:
A1. 10 Shotguns – Shoot to hollow
A2. 10 Supermans [video]

::WOD::
Five rounds for time of:
9 Floor presses, 155#/105#
12 Toes to bar
15 Jumping air squats

CrossFit Birmingham – Sunday, February 26, 2017

Rest Day

 

CrossFit Birmingham – Saturday, February 25, 2017

8:00am – 9:00am MuscleCAMP
9:00am – 12:00pm OPEN Gym

 

CrossFit Birmingham WOD – Friday, February 24, 2017

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb dumbbell and 20-in box

Time cap: 20 minutes

CrossFit Birmingham WOD – Thursday, February 23, 2017

Watch the OPEN Workout announcement tonight at CFB! (7pm) It will be programmed for tomorrow’s WOD.

::Mobility:: (20 Minutes+)
LAX ball – pecs, delts, traps, lats, etc…
– Then we’ll do some floor work working on shoulder external rotators with LAX ball (fun!)

::WOD::
Four rounds for time of:
80 Speed step singles
15 Ground to overhead, 45#/25#
15 Three-point push-ups

CrossFit Birmingham WOD – Wednesday, February 22, 2017

::Strength::
RDL 4×8 (moderate load)

::WOD::
Five rounds for time of:
7 Back squats, 135#/95#
7 HSPU
200 Meter run

CrossFit Birmingham WOD – Tuesday, February 21, 2017


::Strength::

Strict ring rows 4×12
– Feet elevated if capable

::WOD::
Three
rounds for time of:
20 Weighted sit-ups, 45#/25#
20 Kettlebell swings, 53#/35#
20 Step-ups w/KB in rack position, 20″ All

CrossFit Birmingham WOD – Monday, February 20, 2017

About the Games… [Click if you’re new to our CrossFit “season” which starts with The OPEN.]

::Strength::
Find your MAX thruster in 10 minutes
– From stands
– Cannot move feet once you begin movement
– Must rack weight back to count – no dumping

::WOD::
AMRAP 8 Minutes
10 Thrusters, 115#/80#*
10 Burpees over bar
40 Double unders
Notes: Cannot put the bar down on thrusters once you begin your set. Penalty = 10 burpees AFTER the WOD for each instance. Choose your weight wisely. 😉

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