Month: December 2017 (page 2 of 3)

CrossFit Birmingham WOD – Thursday, December 21, 2017

::Core | Warm-up::
3 Rounds for quality:
A1. 10 Evil wheel roll-outs
A2. 10 Ground to overhead, bumper plate

::WOD::
3 Rounds for time:
12 Low hang power snatches, 95#/65#
6 Strict HSPU
400 Meter run

CrossFit Birmingham WOD – Wednesday, December 20, 2017

AbDomination™

::WOD::
Five rounds for time of:
8 Parallel-grip pull-ups (COVP)
8 3-Point push-ups
8 Front squats, 135#/95#

CrossFit Birmingham WOD – Tuesday, December 19, 2017

“Old Man 44”

Perform in *any* order for time. Complete each exercise before moving onto next.

44 Box jumps, 24″/20″
44 Calories on C2 Rower
44 Toes to bar
44 Jumping pull-ups
44 Kettlebell swings, 53#/35#
44 Walking lunge steps
44 Good mornings, 45#/30#
44 Push press, 45#/30#
44 Burpees
44 Double unders

CrossFit Birmingham WOD – Monday, December 18, 2017

=== Couch To CrossFit ===

#ErrDayWORK

::WOD::
Five rounds for time of:
10 Floor presses, 155#/105#
15 Wall ball shots, 20#/14#
80 Speed step singles

 

CrossFit Birmingham – Saturday, December 16, 2017

This is the ONE and only class for today – NO OPEN GYM.

CrossFit Birmingham WOD – Friday, December 15, 2017

::Warm-up | Mobility | Skill Work::
Line drills
C&J skills and drills

::WOD::
OPEN WORKOUT 13.4
AMRAP 7
Clean and jerks, 135#/95#
Toes to bar
Ascending ladder, 3/3, 6/6, 9/9, 12/12, 15/15, 18/18, etc. Reps

CrossFit Birmingham WOD – Thursday, December 14, 2017

::Core | Warm-up::
Tabata
– Russian twists
– Sit-ups

::WOD::
6 Rounds
50 Double unders
10 Power snatches, 75#/55#
8 Burpees

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

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