Month: January 2018 (page 1 of 2)

CrossFit Birmingham WOD – Thursday, January 18, 2018

::WOD::
For time:
20 Kettlebell swings, 53#/35#
20 Strict HSPU
20 Wall ball shots, 20#/14#
20 Strict parallel grip pull-ups
20 Squat cleans, 95#/65#
20 No push-up burpees over bar

CrossFit Birmingham WOD – Wednesday, January 17, 2018

**No 5:30am or 9am Classes**

Classes resume at noon!

Do 17 burpees!

CrossFit Birmingham WOD – Tuesday, January 16, 2018

5:30am Class only – all other classes are canceled.

::Strength::
Snatch 6×1
Work up to a HEAVY single

::WOD::
5 Rounds
12 Ground to overhead, 45#/25#
40 Double unders
12 OH  walking lunges w/45#/25# bumper plate

CrossFit Birmingham WOD – Monday, January 15, 2018

::Core | Warm-up::
4 Sets
25 Sit-ups
25 Double unders (or practice)

::WOD::
9 Rounds
6 Thrusters,95#/65#
6 Push-ups, 1 second PAUSE at lockout

CrossFit Birmingham – Saturday, January 13, 2018

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

CrossFit Birmingham WOD – Friday, January 12, 2018

::WOD::
Open Workout 14.1
AMRAP 10
30 DUs
10 Power snatches, 75#/55#

CrossFit Birmingham WOD – Thursday, January 11, 2018

#ErrDayWORK
100 Double unders
-or- scaled version

Do 11 burpees.

::WOD::
21-15-9 Reps
Power cleans, 135#/95#
HSPU
Toes to bar

CrossFit Birmingham WOD – Wednesday, January 10, 2018

::Strength::
Strict pull-ups, 3×10
– Use bands as needed if you cannot perform a complete set of 10 pull-ups.

::WOD::
AMRAP 17
12 Floor presses, 135#/95#
12 Pendlay rows, 135#/95#
400 Meter run
Notes: Use same bar/load for both movements. Pendlay rows start from the floor for each rep.

CrossFit Birmingham WOD – Tuesday, January 9, 2018

Do 9 burpees.

::Core | Warm-up::
3 Supersets for quality of:
A1. 10 Evil wheel roll-outs
A2. 20 Russian twists w/medball

::WOD::
4 Rounds for time of:
10 Front squats, 135#/95#
5 Push presses, 135#/95#
15 Wall ball shots, 20#/14#

CrossFit Birmingham WOD – Monday, January 8, 2018

Do 8 burpees.

::Strength::
A1. RDL, 4×8 across
A2. Lying hip raise/leg curl w/med ball

::WOD::
“Annie”
50-40-30-20-10 Reps for time of:
Double unders
Sit-ups

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