Month: April 2017 (page 1 of 4)

CrossFit Birmingham WOD – May 1, 2017


::Strength | Skill::

Squat clean – Find your MAX for the day

::WOD::
AMRAP 10
15 Toes to bar
50 Double unders
15 Squat cleans, 115#/75#
Notes: No singles on the squat cleans. At minimum, mini-sets of 5 or more should be performed.

CrossFit Birmingham – Sunday, April 30, 2017

Rest Day

 

CrossFit Birmingham – Saturday, April 29, 2017

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

CrossFit Birmingham WOD – Friday, April 28, 2017

“Candy”
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats
Notes: Push-ups >>> Let’s be clear – chest to ground and full elbow extension is expected if you are NOT scaling the movement.

There will be a time cap. Scale as needed.

CrossFit Birmingham WOD – Thursday, April 27, 2017

::Core | Warm-up::
Kettlebell Complex

::WOD::
EMOTM 15
A1. 10 Sumo deadlift high-pulls, 95#/65#
A2. 12 Box jumps, 24″/20″
A3. 10 Burpees

CrossFit Birmingham WOD – Wednesday, April 26, 2017

::Strength | Skill::
Hang snatch 6×1

::WOD::
Four rounds for time of:
5 Hang power snatch, 115#/75# (below knee)
25 Double unders
10 toes to bar
25 Double unders

CrossFit Birmingham WOD – Tuesday, April 25, 2017


::Core | Warm-up::
3 Sets
A1. 5 Hanging leg raises
A2. 20 Seconds battling ropes
::WOD::

Five rounds for time of:
10 Front squats, 135#/95#
10 Supinated pull-ups (no butterfly)
15 Wall ball shots
200 Meter run

CrossFit Birmingham WOD – Monday, April 24, 2017

CrossFit Birmingham – Sunday, April 23, 2017

Rest Day

CrossFit Birmingham – Saturday, April 22, 2017

8:00am – 845am MuscleCAMP
9:00am – 10:30am Principles of Mobility Seminar

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