Month: March 2017 (page 2 of 3)

CrossFit Birmingham WOD – Tuesday, March 21, 2017

::WOD::
Two
rounds for time of:
15 Push presses, 115#/75#***
400 Meter run
15 Supinated pull-ups (no butterfly)
400 Meter run
Notes:*** MUST bring bar to shoulders, then keep hands on bar until below the waist. Train within your capacity. Go lighter if you cannot do this under fatigue.

CrossFit Birmingham WOD – Monday, March 20, 2017

::Strength::
Power clean + 3 thrusters
4×1 @70% 1RM C&J

::WOD::
For time:
50-40-30-20-10 Double unders
3-6-9-12-15 Power cleans, 155#/105# (no singles)
Compare to 10-31-16.

CrossFit Birmingham – Sunday, March 19, 2017

Rest Day

CrossFit Birmingham – Saturday, March 18, 2017

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

CrossFit Birmingham WOD – Friday, March 17, 2017

OPEN WOD 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225#/155#
55 wall-ball shots, 20-lb. ball to 10-ft. target/14-lb to 9-ft.
55-calorie row
55 handstand push-ups

Scaled:
Deadlifts, 135#/95#
55 wall-ball shots, 20-lb. ball to 9-ft. target/10-lb to 9-ft.
55-calorie row
55 Hand-release push-ups

CrossFit Birmingham WOD – Thursday, March 16, 2017

::Mobility::
LAX ball
– Hip/Upper quads (~3 Min each side)
– Glutes (~2 Min each side)
– Hamstrings: sit on top of box w/LAX ball to “smash” hammies (~3 Min each side)

::WOD::
21-15-9-6-3 Reps for time of:
Wall ball shots, 20#/14#
Kettlebell swings, 53#/35#
Weighted sit-ups, 45#/25#

 

CrossFit Birmingham WOD – Wednesday, March 15, 2017

::Strength | Skill::
Drills with PVC and empty barbell
– Stance, grip, positions

Snatch 6×1 work up to 90%
– ONLY if coach “approves” your form, otherwise it’s all practice.
– Let go of wanting to increase load with subpar form

::WOD::
Five rounds for time of:
50 Double unders
10 Power snatches, 95#/65#
10 Burpees

CrossFit Birmingham WOD – Tuesday, March 14, 2017

::Core | Warm-up::
Three sets for quality of:
10 Supermans
5 Kick-ups to handstand (against wall)

::WOD::
EMOTM 16

A1. 10 Toes to bar
A2. 10 Floor presses, 135#/95#
A3. 15 Sit-ups
A4. 10 Plyo push-ups (tap chest)

CrossFit Birmingham WOD – Monday, March 13, 2017

::Skill | Core::
Three sets for quality of:
10 Alt. pistol squats (or drills/scale)
10 Evil wheel roll-outs

::WOD::
For time:
15-12-9-6-3 Power cleans, 135#/95#
30-24-18-12-6 Goblet squats, 53#/35#
Notes: 15 power cleans, then 30 goblet squats… Power cleans need to be done in a MINIMUM of triples.

CrossFit Birmingham – Sunday, March 12, 2017

CFB is closed as we are hosting the CrossFit Weightlifting Certification Course.

If you are registered and still need to perform 17.3, you will be able to do that tomorrow (Monday). Be sure to log your score by Monday before 7pm.

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