Month: June 2017 (page 1 of 3)

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#

CrossFit Birmingham WOD – Wednesday, June 21, 2017

::WOD::
“Karen, interrupted.”
50 Wall ball shots, 20#/14#
150 Double unders
50 Wallball shots, 20″/14#
100 Double unders
50 Wall ball shots, 20#/14#
50 Double unders

CrossFit Birmingham WOD – Tuesday, June 20, 2017

::Strength::
Max reps – floor press
1xBW/.7xBW
Who can get over 35 reps?

::WOD::
Five rounds for time of:
10 Power snatches, 95#/65#
10 Push-ups
10 Toes to bar

CrossFit Birmingham WOD – Monday, June 19, 2017

::Strength::
Double clean + Jerk x 4 sets
– 75% 1RM CJ
– Dial in form to increase next week
See what you did last week

::WOD::
For time of (alternating):
3-6-9-6-3 Thrusters, 135#/95#
6-12-18-12-6 Burpees

CrossFit Birmingham – Sunday, June 18, 2017

CrossFit Birmingham – Saturday, June 17, 2017

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

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