Month: July 2017 (page 2 of 3)

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#

CrossFit Birmingham WOD – Tuesday, July 11, 2017

::Strength::
Superset
A1. RDL 4×8
A2. Lying leg curls – feet on medball¬†4×8

::WOD::
21-15-9 Reps for time of:
Pull-ups
Box jumps, 24″/20″

CrossFit Birmingham WOD – Monday, July 10, 2017

::Strength::
Double clean, plus 1 jerk
– 4 Sets @85% 1RM C&J

::WOD::
“Quick Turn”
7 Rounds for time of:
7 Burpees
7 Sumo deadlift high pulls, 95#/65#
7 Froggers
7 Goblet squats, 53#/35#

Compare to July 1, 2016.

CrossFit Birmingham – Sunday, July 9, 2017

Rest Day

CrossFit Birmingham – Saturday, July 8, 2017

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

CrossFit Birmingham WOD – Friday, July 7, 2017

::Warm-up | Core::

Three rounds for quality of:

10 Evil wheel rollouts

10 Supermans

::WOD::

Four rounds for time of:

15 Kettlebell swings, 53#/35#

15 Floor presses, 135#/95#

15 Toes to bar

CrossFit Birmingham WOD – Thursday, July 6, 2017

::Warm-up | Skills::
Burgener Warm-up
Skill Transfer Exercises
– Notes: If you put the bar down during *any* part of the specific warm-ups, the entire class does burpees on the spot. You will get the chance to put the bar down in between the Burgener and the STE.

::WOD::
Five rounds for time of:
7 Hang squat snatches, 95#/65#
14 Wall ball shots, 20#/14#

CrossFit Birmingham WOD – Wednesday, July 5, 2017

::Warm-up | Skills::
Line drills
#ErrDayWORK

::WOD::
Five rounds for time of:
10 Pull-ups
15 Sit-ups
80 Speed step singles

CrossFit Birmingham WOD – Tuesday, July 4, 2017

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