Month: May 2017 (page 1 of 4)

CrossFit Birmingham WOD – Thursday, June 1, 2017

Bent over barbell rows 4×8 across

Five rounds for time of:
5 Hang power snatch, 115#/75#
10 Wall ball shots, 20#/14#
15 Toes to bar

CrossFit Birmingham WOD – Wednesday, May 31, 2017

::Core | Warm-up::

Three supersets for quality:
A1. Shotguns – Shoot to hollow
A2. Supermans

For time:
400 Meter run, then
15-12-9-6-3 Reps of:
Push presses, 95#/65#
Box jumps, 24″/20″
Then, finish with a
400 Meter run

CrossFit Birmingham WOD – Tuesday, May 30, 2017

Five rounds for time of:
7 Deadlifts, 245#/170#
14 Weighted sit-ups, 45#/25#
28 Double unders

CrossFit Birmingham WOD – Memorial Day 2017


8:00am – 12:00pm Rolling starts…
9:00am Start time if you would like to start with a group. However, if you choose to start at a different time, warm up then note your start time and get after it!
$20 Drop-in fee.

We perform straight sets at CrossFit Birmingham – no partitioning. You should scale the workout as needed, but still must perform straight sets.

As always, full ROM is expected (even when scaling) unless you have physical restrictions or other mobility issues.

Scaling options:
– Cut the reps in half, but keep the mile runs
– Pull-ups: banded pull-ups > ring rows
– Push-ups: hands elevated push-ups > knee push-ups

CrossFit Birmingham – Sunday, May 28, 2017

Rest Day

Tomorrow’s schedule:
Memorial Day Murph
8:00am – 12:00pm Rolling starts
We will have one group start time at 9:00am. If you come before or after, just warm up and get going. The clock will be running, so just note your start time.
$20 drop-in for visitors

CrossFit Birmingham – Saturday, May 27, 2017

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

CrossFit Birmingham WOD – Friday, May 26, 2017

We’re going to hammer proper technique on the clean before we attempt maxing out. (Newbies will NOT max out – just practice.) Hook grip is mandatory.

Find your MAX (good looking) clean – Power or Full.
– ONLY power clean if limited by mobility or technique

:: WOD::
21-15-9 Reps of:
Burpees over the bar (2 foot takeoff/2 foot landing)
Hang power cleans, 95#/65#

CrossFit Birmingham WOD – Thursday, May 25, 2017

Line drills

Five rounds for time of:
200 Meter run
5 Handstand push-ups
10 Box jumps, 24″/20#
15 Kettlebell swings,  53#/35#

…MAX clean for tomorrow!

CrossFit Birmingham WOD – Wednesday, May 24, 2017


Three rounds for time of:
10 Front squats, 135#/95#
30 Double unders
10 Back Thrusters, 135#/95#
30 Double unders

CrossFit Birmingham WOD – Tuesday, May 23, 2017

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

4-6-8-10-12-10-8-6-4 Reps for time of: Continue reading

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