Month: September 2017 (page 1 of 3)

CrossFit Birmingham – Saturday, September 30, 2017

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

CrossFit Birmingham WOD – Friday, September 29, 2017

::WOD::

Perform movements in *any* order for time:
25 Burpees
200 Meter run
25 Box jumps, 24″/20″
200 Meter run
25 Kettlebell swings, 53#/35#
200 Meter run
25 Medicine ball cleans, 20#/14#
200 Meter run
25 Low hang snatches, 75#/55#
200 Meter run

CrossFit Birmingham WOD – Thursday, September 28, 2017

“Nancy”

5 RFT
400 Meter run
15 Overhead squats, 95#/65#

CrossFit Birmingham WOD – Wednesday, September 27, 2017

::Core | Warm-up::
3 Supersets for quality:
A1. 10 Evil wheel roll-outs
A2. 15 Hollow body rocks

::WOD::
21-15-9 Reps
C2B Pull-ups
Wall ball shots,20#/14#, 12’/10′ Height

CrossFit Birmingham WOD – Tuesday, September 26, 2017

::Strength::
Deadlifts 5×5
– Use same load across and go heavier than last week.

::WOD::
4 Rounds
10 Floor presses, 155#/105#
40 Russian twists (total), 20#/14#
20 Lateral bounds/jumps over bar

#ErrDayWORK
50 Push-ups

CrossFit Birmingham WOD – Monday, September 25, 2017

::Dynamic Warm-up: Clean::

::WOD::
5 Rounds for time of:
5 Unbroken Clusters, 135#/95#
30 Double unders
10 Toes to bar

CrossFit Birmingham – Sunday, September 24, 2017

Rest Day

CrossFit Birmingham – Saturday, September 23, 2017

8:00am – 9:00am MuscleCAMP
9:00am – 11:00am OPEN Gym

CrossFit Birmingham WOD – Friday, September 22, 2017

“Cindy”

AMRAP 20
5 Pull-ups
10 Push-ups
15 Squats

 

 

CrossFit Birmingham WOD – Thursday, September 21, 2017

Check the app…

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