Month: February 2017 (page 2 of 3)

CrossFit Birmingham – Sunday, February 19, 2017

Rest Day

 

CrossFit Birmingham – Saturday, February 18, 2017

8:00am – 9:00am MuscleCamp – Emphasize delts, biceps, and triceps, plus the usual finisher!
9:00am – 12:00pm OPEN Gym

CrossFit Birmingham WOD – Friday, February 17, 2017

Pyramid Double Helen
For time:
1200 M Run
63 Kettlebell Swings, 53#/35#
36 Pull-ups Run,
800 m
42 Kettlebell Swings, 53#/35#
24 Pull-ups Run,
400 m
21 Kettlebell Swings, 53#/35#
12 Pull-ups

32 Minute Cap – Scale as needed with the guidance of your Coach.

If you have not done regular “Helen” you need to do that first.

CrossFit Birmingham WOD – Thursday, February 16, 2017

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

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

CrossFit Birmingham WOD – Wednesday, February 15, 2017

::WOD::
AMRAP 20

20 Floor wipers, 165#/115#
7 Floor presses, 165#/115#
400 Meter run

CrossFit Birmingham WOD – Tuesday, February 14, 2017

EMOTM 8 Minutes
A. 8-12 Supinated pull-ups (strict as possible)
B. 50 Double unders

::WOD::
Five rounds for time of:
5 Deadlifts, 315#/225#
10 Bar facing burpees

CrossFit Birmingham WOD – Monday, February 13, 2017

Burpee day 44.

::Strength | Skill::
Hang squat clean, 5×1 ascending
– Work up to a HEAVY single

::WOD::
For time:
10-9-8-7-6-5-4-3-2-1 Reps
Front squats, 95#/65#
Strict BTN presses, 95#/65#
Toes to bar

CrossFit Birmingham – Sunday, February 12, 2017

Rest Day

CrossFit Birmingham WOD – Saturday, February 11, 2017

8:00am – 9:??am MuscleCAMP – Leg Day (you havent’t experienced THIS before…)
9:00am – 12:00pm OPEN Gym


CrossFit Birmingham WOD – Friday, February 10, 2017

DEL
Dimitri Del Castillo

U.S. Army 1st Lt. Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar Province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire.

He is survived by his wife, Katie; his parents, Mr. and Mrs. Carlos E. Del Castillo; his brother, Carlos Andres; and sister, Anna.

For time:

  • 25 burpees
  • Run 400 meters with a 20-lb. medicine ball
  • 25 weighted pull-ups with a 20-lb. dumbbell
  • Run 400 meters with a 20-lb. medicine ball
  • 25 handstand push-ups
  • Run 400 meters with a 20-lb. medicine ball
  • 25 chest-to-bar pull-ups
  • Run 400 meters with a 20-lb. medicine ball
  • 25 burpees
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