Month: March 2017 (page 1 of 3)

CrossFit Birmingham WOD – Friday, March 31, 2017

“DoWORK 1”
Perform in *any* order for grind of:
500 Meter row, sub 1:38/1:50
20 Burpee box jumps, 24″/20″
10 Knee jumps, 50#/35# dumbells in rack position
40 Ground 2 overhead, 45#/25#
60 Second walking KB rack holds, 70#/35#
Run 200 Meters with a med ball after each movement, 20#/14#

CrossFit Birmingham WOD – Thursday, March 30, 2017

[CFB Members – check your email later in the morning]

::Strength | Skill::
C&J practice ~15-20 minutes
– Mechanics
– Foot positioning, etc

3-6-9-12-9-6-3 Reps for time of:
Clusters, 75#/50#
Supinated pull-ups

CrossFit Birmingham WOD – Wednesday, March 29, 2017

::Strength | Skill::
supersets for quality of:
A1. 10 Ring dips
A2. 10 Supermans


Three rounds for time of:
400 Meter run
15 Kettlebell swings, 53#/35#
10 Box jumps, 24″/20″
5 Strict handstand push-ups

CrossFit Birmingham WOD – Tuesday, March 28, 2017

::Core | Warm-up::
– Russian twists w/medball
– Mountain climbers

Five rounds for time of:
5 Hang squat cleans, 135#/95#
10 Wall ball shots, 20#/14#
40 Double unders

CrossFit Birmingham WOD – Monday, March 27, 2017

The OPEN is finished and we’re back to our regular programming…
If you still need to complete the final WOD 17.5, you can do it today and then log your score by 7pm.

RDL 4×8 across
– Stop, you’re doing it wrong 😉
– “Across” means to use the same weight for all sets
– Most of you default to pyramiding up each set so you can post a heavy load
– So, hit your warm-up sets then pick a weight and stick with it for all sets

5 Pull-ups
10 Push-ups
15 Sit-ups


CrossFit Birmingham – Sunday, March 26, 2017

17.5 Community OPEN  For The CrossFit Affiliates of Birmingham

Watch Hayden and Erin compete!
Get the details here!

CrossFit Birmingham – Saturday, March 25, 2017

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

You can do 17.5 if needed.

CrossFit Birmingham WOD – Friday, March 24, 2017


Ten rounds for time of:
9 Thrusters, 95#/65#
35 Double unders


CrossFit Birmingham WOD – Thursday, March 23, 2017

Line drills

MAP Training
7 Minutes @ 90% Aerobic Effort
5 Power snatches
20 Russian twists w/medball (total reps)
40 Speed step singles
Rest 3 minutes, then repeat 2 more times with another 3-minute rest in between bouts.

Notes: The 7-minute bout should be repeated nonstop. This is cardio training CrossFit style using mixed modalities. Do not turn this into an anaerobic effort (you should not be gasping for air at any time).

Do not sit or lie down in between bouts. If you do, you’ve gone too heavy. Don’t be that guy (or gal) who goes too heavy and ends up taking breaks during the 7-minute bout. If you take any breaks during the 7-minute bouts, consider it a fail and a scaled attempt.

Here is the concept of MAP Training: (I use different movements in the video, but the MAP Training concept remains the same.


CrossFit Birmingham WOD – Wednesday, March 22, 2017

::Warm-up | Skill::
Handstand push-ups
– Scale options
– Drills
– Accessory strength movements

Five rounds for time of:
5 Front squats, 155#/105#
10 Toes to bar
15 Burpees

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