Month: July 2017 (page 2 of 3)

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#

CrossFit Birmingham WOD – Thursday, July 13, 2017


::Warm-up | Skills::
Skill Transfer Exercises
1. BTN snatch grip push press
2. Overhead squat
3. Heaving snatch balance
4. Drop snatch balance (no dip)
5. Snatch balance (dip)
Perform 3 reps of each in succession

::WOD::
Five rounds for time of:
8 Below knee hang power snatches,  95#/65#
8 Burpees over bar
40 Double unders

CrossFit Birmingham WOD – Wednesday, July 12, 2017

Partner WOD Wednesday

– 2 person teams
– One person works at a time
– 20 rep maximum, 5 rep minimum
– Must complete exercise before moving on to next

Perform in *any* order for time:
150 Sit-ups
100 Push presses, 45#/30#
100 Medicine ball cleans, 20#/14#
150 Kettlebell swings, 53#/35#

Older posts Newer posts

© 2017 CrossFit Birmingham

Theme by Anders NorenUp ↑