Month: October 2017 (page 1 of 2)

CrossFit Birmingham WOD – Wednesday, October 18, 2017

::Warm-up::
Line drills
+ 400 Meter run

::WOD::
4 Rounds
Perform all reps with right, then all reps with left without resting the dumbell.
72 Reps = 1 Round
Rest ~2 minutes between rounds.

DB Complex
A1. 6 Hang power snatch
A2. 6 Hang clean and press
A3. 6 Drop lunge
A4. 6 Bent row
A5. 6 Swing (shoulder height)
A6. 6 Goblet squat

CrossFit Birmingham WOD – Tuesday, October 17, 2017

::Core | Warm-up::
3 Supersets
A1. 10 Evil wheel roll-outs
A2. 10 Supermans

::Strength::
Deadlifts – Find Your 1RM

 

CrossFit Birmingham WOD – Monday, October 16, 2017

::Core | Warm-up::
3 supersets for quality of:
A1. 3-5 Wall walks
A2. 10-15 Hollow body rocks

::WOD::
20 Minute Density Training For Quality:
10 Russian KB swings, 70#/53#
8 Strict pull-ups
6 Handstand push-ups
4 Burpee box jumps, 30″/24″
2 Bar muscle-ups

CrossFit Birmingham – Sunday, October 15, 2017

Rest Day

A HEAVY barbell deadlift won’t come off the floor until you hit this position – scapula directly over the bar. Your starting position may be a bit more “squatty” but that heavy bar doesn’t come off the floor until your hips raise to position your scapula over the bar.

CrossFit Birmingham – Saturday, October 14, 2017

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

CrossFit Birmingham WOD – Friday, October 13, 2017

“Isabel”
30 Snatches, 135#/95#

8 Min cap.

– Rest

Then…

“King Kong”
3 Rounds for time of:
1 Deadlift, 455#/320#
2 Muscle-ups
3 Squat cleans, 250#/175#
4 Handstand push-ups

CrossFit Birmingham WOD – Thursday, October 12, 2017

::WOD::
600 Meter run, then…
10-8-6-4-2 Reps
Squat cleans, 155#/105# (no singles)
Floor presses, 155#/105#
Who can go sub 10 on this?

CrossFit Birmingham WOD – Wednesday, October 11, 2017

::Strength | Skill::

3 Supersets
10 Ring dips
10 DB Rows

::WOD::
4 Rounds
200 Meter run
20 Weighted sit-ups, 20#/14#
10 Burpees
Who can do this sub 10 Minutes?

CrossFit Birmingham WOD – Tuesday, October 10, 2017

::Strength::
Deadlifts, 5×3
– Go heavier than last week

::MetCON::
5 Rounds for time of:
7 Unbroken hang power clean and push-presses (no jerks), 135#/95#
40 Double unders

#ErrDayWORK
40 KB squat clean and presses

CrossFit Birmingham WOD – Monday, October 9, 2017

::Strength::
Seated DB presses, 4×10

::WOD::
4 Rounds for time of:
10 Back squats, 135#/95#
12 Toes to bar

#ErrDayWORK
40 KB squat clean and presses

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