Month: June 2017 (page 1 of 3)

CrossFit Birmingham – Saturday, July 1, 2017

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

CrossFit Birmingham WOD – Friday, June 29, 2017

#ErrDayWORK
KB swings 10-15-25-50 Reps

::WOD::
A. AMRAP 8
5 Pull-ups
10 Push-ups
15 Squats
Rest 1 Minute

B. AMRAP 3
Power snatches, 135#/95#
Rest 1 Minute

C. AMRAP 3
Double unders

CrossFit Birmingham WOD – Thursday, June 29, 2017

::Warm-up | Skills::
Line drills
KB “practice”

::WOD::
15-12-9-6-3 Reps for time of:
Deadlifts, 225#/155#
Alternating drop lunges w/KB in rack, 53#/35#
No push-up burpee

CrossFit Birmingham WOD – Wednesday, June 28, 2017

::WOD::
AMRAP 20 Minutes
20 Floor wipers, 165#/115#
7 Floor presses,  165#/115#
400 Meter run

Compare to February 15, 2017.

CrossFit Birmingham WOD – Tuesday, June 27, 2017

::Warm-up | Skill::
Squat Therapy

These are squat faults…

This is what we want…

::WOD::
Four rounds for time of:
40 Double unders
30 Squats
15 Push presses, 75#/55#

CrossFit Birmingham WOD – Monday, June 26, 2017

::Strength::
Double clean + Jerk x 4 sets – 80% 1RM CJ
– Dial in form to increase next week
See what you did last week

::WOD::
60 Kettlebell swings, 53#/35#
50 Burpees
40 Supinated pull-ups
30 Wall ball shots, 20#/14#
20 Toes to bar
10 Handstand push-ups
200 Meter Run

CrossFit Birmingham – Sunday, June 25, 2017

Rest Day

Spend some time mobilizing. Don’t know where to start?

CrossFit Birmingham – Saturday, June 24, 2017

8:00am – 9:00am MuscleCAMP
9:00am – 11:00am OPEN Gym

CrossFit Birmingham WOD – Friday, June 23, 2017

::Warm-up | Core | Skill::
Coach’s choice…

#ErrDayWORK
100 Russian KB swings
Rep Scheme 10-15-25-50 reps
30 sec rest between sets only

Those who have been doing the #ErrDayWORK notice it gets a lot easier. 50 unbroken reps should be easy by now. It could be time for you to move up a KB size. Or for some of you, it’s just time to start.

::WOD::
“Heavy Baseline”
500 Meter row
40 Goblet squats, 53#/35#
30 Weighted sit-ups, 45#/25#
20 Clapping push-ups
10 Strict pull-ups

Notes: As always, scale as needed. Remove loads, regular push-ups, kipping pull-ups, or ring rows, etc.

CrossFit Birmingham WOD – Thursday, June 22, 2017


::Warm-up | Core | Skill::
Coach’s choice…

::WOD::

Four rounds for time of:
8 Hang power cleans, 95#/65#
8 Box jumps, 24″/20″
16 Side 2 Side Kettlebell push presses, 53#/35#

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