Month: January 2018 (page 2 of 2)

CrossFit Birmingham – Saturday, January 6, 2018

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

CrossFit Birmingham WOD – Friday, January 5, 2018

::WOD::
OPEN WORKOUT 11.2
AMRAP 15
9 Deadlifts (155#/105#)
12 Push-ups
15 Box jumps (24″)

CrossFit Birmingham WOD – Thursday, January 4, 2018


#ErrDayWORK
100 Double undersĀ -OR- 400 Singles (This alone should motivate you to learn and practice double unders.)

EMOTM 16
A1. 8 Pull-ups, Strict > Minimal kip > kip
A2. 8 Burpees, jump up to touch rig
A3. 15 Kettlebell swings, 53#/35#
A4. 15 Weighted sit-ups, 45#/25#

CrossFit Birmingham WOD – Wednesday, January 3, 2018

::Strength | Skills::
Squat clean – work up to a heavy single

::WOD::
5-4-3-2-1-2-3-4-5 Reps
Squat cleans, Use ~70% of Clean from heavy single
Strict HSPU

CrossFit Birmingham WOD – Tuesday, January 2, 2018

::Core | Warm-up::
Tabata
– Russian twists
– Speed step singles

::WOD::
5 Rounds
20 Air squats
10 Low hang power snatches, 95#/65#
10 Clapping push-ups <— Real Ones, no singles

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