Month: June 2017 (page 2 of 3)

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

CrossFit Birmingham WOD – Friday, June 16, 2017

::Strength | Conditioning::
Couture Combat Complex
Three sets, add weight each set if possible

The complex movements, 10 reps of each, in their exact order were the following:

  1. barbell row
  2. military press
  3. upright row
  4. split squat x 10 ea. leg
  5. good morning
  6. back squat + behind the neck press combo
  7. Romanian deadlift (RDL)

::WOD::
Three rounds for time of:
400 Meter run
10 Kettlebell thrusters,  53#/35# (5 each side)
15 Toes to bar

CrossFit Birmingham WOD – Thursday, June 15, 2017

::Strength | Skill::
Power snatch 6×2, Pause 3 sec above knee

::WOD::
EMOTM 16
A1. 15 Box jumps
A2. HSPU – 3 strict deficit / 5 strict / 8 kipping / or more scaling options
A3. 10 Power snatches cycled
A4. 40 Russian twists w/med ball (total reps)

CrossFit Birmingham WOD – Wednesday, June 14, 2017

::Warm-up | Skills::
Pull-up drills

::WOD::
20 No push-up burpees, then
Three rounds for time of:
8 C2B pull-ups (no butterfly)
10 Ground 2 overhead, 45#/25#
12 Weighted sit-ups, 45#/25#
Then finish with,
20 Burpees

CrossFit Birmingham WOD – Tuesday, June 13, 2017

::Strength | Skill::
Three sets for quality of:
A1. Top of ring holds (support) x 10-15 secs
A2. Bottom of ring holds x 10-15 secs

B.  Ring dip practice – variations > banded, strict, kipping

::WOD::
Five rounds for time of:
10 Floor presses, 155#/105#
10 Medball cleans, 20#/14#
200 Meter run

CrossFit Birmingham WOD – Monday, June 12, 2017

::Strength::
Double clean + Jerk x 4 sets
– 70% 1RM CJ
– Dial in form to increase next week

::WOD::
Five rounds for time of:
5 TnG power cleans, 135#/95#
10 Clapping push-ups
40 Double unders

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