Month: October 2017 (page 1 of 4)

CrossFit Birmingham WOD – Wednesday, November 1, 2017

#ErrDayWORK (For November)
3 Supersets
A1. 5 Strict hanging leg raises
A2. 5 Strict HSPU (increase deficit weekly)

::WOD::
4 Rounds
400 Meter run
10 Deadlifts, 225#/155#
10 Burpees

CrossFit Birmingham WOD – Tuesday, October 31, 2017

::Strength::
Floor Press – Max Reps
Men – Use 185# or 135#
Women – Use #125, 95#, or 65#
You can scale further if needed.
Who will get 30+ reps at top weight?

::WOD::
For time:
50-40-30-20-10 Double unders
3 – 6 – 9 – 12 – 15 Power cleans, 155#/105#

CrossFit Birmingham WOD – Monday, October 30, 2017

::Warm-up::
Line drills

::Strength | Skill::
Work up to a heavy cluster double, TnG

::WOD::
15-12-9-6-3 Reps
Thrusters, 95#/65#
Toes to bar

CrossFit Birmingham – Saturday, October 28, 2017

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

CrossFit Birmingham WOD – Friday, October 27, 2017

We’ll have an extensive warm-up and technique review…

::WOD::
“Grace”
For time:
30 Clean and jerks, 135#/95#

CrossFit Birmingham WOD – Thursday, October 26, 2017

::Strength | Skill::
Work up to a challenging hang power snatch single
– Absolutely no pressouts

::WOD::
5 Rounds for time of:
30 Double unders
12 Weighted sit-ups, 45#/25#
200 Meter run

CrossFit Birmingham WOD – Wednesday, October 25, 2017

::WOD::
7 Rounds for time:
16 Kettlebell swings, 53#/35#
8 Front squats, 155#/105#
4 HSPU
2 Bar muscle-ups*

*Scale is chicken wing, banded, 4 pull-ups, or 4 ring rows.

CrossFit Birmingham WOD – Tuesday, October 24, 2017

::Strength | Skill::
2 Position squat cleans, Floor + hang, x 6 sets ascending
– Work up to challenging load (no fails)

::WOD::
3 rounds for time:
15 Floor presses, 135#/95#
12 Box jumps, 24″/20″
400 Meter run

CrossFit Birmingham WOD – Monday, October 23, 2017

::Core | Warm-up::
3 Supersets for quality
A1. 5 Hanging Leg Raises
A2. 7 Good mornings (barbell)

::WOD::
5 Rounds
10 Sumo deadlift high pulls, 95#/65#
8 Bar facing burpees
40 Double unders

CrossFit Birmingham – Sunday, October 22, 2017

Rest Day

Main public social media channels:

http://fb.com/crossfitbirmingham

http://instagram.com/rigorousmedia

http://youtube.com/rigorousmedia

Older posts

© 2017 CrossFit Birmingham

Theme by Anders NorenUp ↑