Month: December 2017

CrossFit Birmingham WOD – Wednesday, December 13, 2017

::Core | Warm-up::
Line Drills – Coach’s choice, then

3 Sets for quality:
A1. 10 Evil wheel roll-outs
A2. 10 Supermans

::WOD::
AMRAP 14
10 C2B Pull-ups (no butterfly)
15 Push presses, 75#/55#
20 Airs quats

CrossFit Birmingham WOD – Tuesday, December 12, 2017

::Strength::
Power clean + Hang squat clean
4×2 @85%

::WOD::
21-15-9 Reps
Deadlifts, 225#/155#
Box jumps, 24″/20″
Clapping push-ups

CrossFit Birmingham WOD – Monday, December 11, 2017

::Strength | Skill::
Overhead squats, 5×3 ascending
– Technique practice, 3-second pause at the bottom

Overhead split squats (if mobility is a limiting factor)

::WOD::
5 Rounds for time of:
8 Hang power cleans, 135#/95#
12 Wall ball shots, 20#/14#
16 Sit-ups

CrossFit Birmingham – Saturday, December 9, 2017

CFB is closed today. Stay safe.

CrossFit Birmingham WOD – Friday, December 8, 2017

*****No 5:30am Class*****
Update: CFB will be closed today.

HAMMER
Michael Bordelon

U.S. Army 1st Sgt. Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq, on April 23, 2005.

He is survived by his wife, Mila; children, Mike Jr., Jacob and Johanna; mother, Dolores; and sister, Doreen Scioneaux.

5 Rounds, each for time:

5 Power cleans, 135#/95#
10 Front squats, 135#/95#
5 Jerks, 135#/95#
20 Pull-ups

Rest 90 seconds between rounds.

CrossFit Birmingham WOD – Thursday, December 7, 2017

EMOTM 20
A1. 5 Low hang power snatches, 95#/65#
A2. 10 Burpees
A3.  50 Double-unders
A4.  20 Alternating jump lunges

Note: Low hang power snatches start below the knee. Jump your feet out and reset after each rep.

 

CrossFit Birmingham WOD – Wednesday, December 6, 2017

::Strength::
A1. Bent over barbell rows, 4×8
A2. Straight-arm lat pulldown, 4×8 (slow and controlled)

::WOD::
6 Rounds for time:
8 Box jumps, 24″/20″
8 Supinated pull-ups
8 HSPU

CrossFit Birmingham WOD – Tuesday, December 5, 2017

::Strength::
Power clean + hang squat clean
4×2 @ 80%
– Do more than last week

::WOD::
For time:
100 Double-unders
70 Sit-ups
60 Squats
50 Jumping pull-ups
40 Push-ups
30 Ground 2 overhead, 45#/25#

CrossFit Birmingham WOD – Monday, December 4, 2017

The regular kipping pull-up MUST come before the butterfly pull-up and we’ll show and explain both.

#ErrDayWORK
– Explained
– Scaling options
– Teach/intro kip and butterfly pull-up

::WOD::
5 Rounds
6 Thrusters, 115#/75#
8 Toes to bar
10 Kettlebell swings, 53#/35#

CrossFit Birmingham – Saturday, December 2, 2017

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

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