Month: November 2017 (page 1 of 3)

CrossFit Birmingham WOD – Friday, December 1, 2017

“Rankel”
AMRAP 20
6 Deadlifts, 225#/155#
7 Burpee pull-ups
10 Kettlebell swings, 70#/53#
200 Meter run

CrossFit Birmingham WOD – Thursday, November 30, 2017


::WOD::
Perform in *any* order for time:

500 Meter row
40 Dumbbell power snatches, 50#/35# (No dumping dumbbells – EVER!)
20 Overhead squats, 75#/55#
20 Ring dips
20 Sumo deadlift high pulls, 75#/55#
20 Double squat wall ball shots, 20#/14#
Perform 80 Speed step singles AFTER EACH MOVEMENT

CrossFit Birmingham WOD – Wednesday, November 29, 2017

**Log Workouts In APP**

::Strength:
Push presses, 5×3
– Heavy
– Use same weight across ALL 5 work sets
– Use stands

::WOD::
800 Meter run, then
4 Rounds of:
10 Ground to overhead, 45#/25#
10 No push-up burpee box jumps, 20″
10 Toes to bar

CrossFit Birmingham WOD – Tuesday, November 28, 2017

::Strength | Skill::
Power clean + hang squat clean x 4 sets @75% 1RM Clean

::WOD::
5 Rounds for time:
7 Front squats, 135#/95#
14 Kettlebell swings, 53#/35#
21 Sit-ups

 

CrossFit Birmingham WOD – Monday, November 27, 2017

::Core | Warm-up::
3 Supersets for quality:
A1. 10 Evil wheel roll-outs
A2. 10 Good mornings

::Strength::
Strict pull-ups, 3×10
Use band if needed
No kipping – no egos

::WOD::
AMRAP 7
35 Double unders
11 Thrusters, 75#/55#
7 Bar facing burpees

CrossFit Birmingham – Saturday, November 25, 2017

8:00am – 11:00am OPEN Gym
Visitors: $20 Drop-in fee

StrengthCON

CrossFit Birmingham – Friday, November 24, 2017

8:00am – 11am OPEN Gym
Visitors: $20 Drop-in fee


CrossFit Birmingham – Thanksgiving 2017

CrossFit Birmingham - Thanksgiving

Thanksgiving – Closed
Friday – 8am – 11am OPEN Gym
Saturday – 8am – 11am OPEN Gym
Visitors: $20 Drop-in fee

CrossFit Birmingham WOD – Wednesday, November 22, 2017

Today’s Schedule
5:30am – WOD
9:00am – Rigorous Conditioning
10am-12pm OPEN Gym
$20 Drop-in fee

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

::WOD::
4 Rounds
6 Thrusters, 115#/75#
8 Toes to bar
10 Wall ball shots
12 Kettlebell swings, 53#/35#
40 Double unders

CrossFit Birmingham WOD – Tuesday, November 21, 2017

::WOD::
For time:
400 Meter run, then
10-9-8-7-6-5-4-3-2-1 Reps
Pull-ups (Bar muscle-ups starting at 4-3-2-1 Reps = RX+)
Burpee box jumps, 20″
Then FINISH with 400 meter run

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