Month: July 2017 (page 1 of 3)

CrossFit Birmingham WOD – Monday, July 24, 2017

::Strength::
Strict Overhead Barbell Press – Find your 1RM
– Log your 1RM in the app

::MetCON::
5 Rounds for time:
40 Double unders
20 Air squats
10 Unbroken push presses (75% of 1RM above)

CrossFit Birmingham – Sunday, July 23, 2017

Rest Day

CrossFit Birmingham – Saturday, July 22, 2017

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

CrossFit Birmingham WOD – Friday, July 21, 2017

::Strength::
Bent over barbell rows 10, 8, 6, 4, 10
– Increase weight each set, then drop down for last set of 10

::MetCON::
4 Rounds for time of:
12 Box jumps, 24″/20″
20 Side 2 side KB push presses, 53#/35#
10 Drop lunges w/KB in rack

CrossFit Birmingham WOD – Thursday, July 20, 2017

Members – Check the app… 😉

CrossFit Birmingham WOD – Wednesday, July 19, 2017

::Core | Warm-up::
Alternating Tabata
– Superman plank
– Russian twists w/medball

::MetCON::
21-15-9 Reps for time of:
Thrusters, 95#/65#
Weighted sit-ups, 20#/14# (medball)
Then…
12-9-6 Reps of:
Power snatches, 95#/65#
Weighted sit-ups, 20#/14#

CrossFit Birmingham WOD – Tuesday, July 18, 2017

::Strength::
Snatch grip deadlift 5×3 across
– moderate, submaximal

::WOD::
“Helen”
Three rounds for time of:
400 Meter run
21 Kettlebell swings, 53#/35#
12 Pull-ups

CrossFit Birmingham WOD – Monday, July 17, 2017

::Strength::
Max clean and jerk

::MetCON::
“Manny”
50-40-30-20-10 Reps for time of:
Double unders
Push-ups

Notes: Members – download our app to start logging your pertinent workout numbers. Check your email.

CrossFit Birmingham – Saturday, July 15, 2017

CrossFit Birmingham WOD – Friday, July 14, 2017

HOLLEYMAN

Aaron Holleyman

U.S. Army Staff Sgt. Aaron N. Holleyman, 27, of Glasgow, Mississippi, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on Aug. 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters, Shelby and Erin; son, Zachary; parents, Ross and Glenda; and siblings, Kelly and Daniel.

30 Rounds for time of:
5 Wall ball shots, 20#/14#
3 Handstands push-ups
1 Power clean, 225#/155#

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