Author: Richard (page 1 of 63)

CrossFit Birmingham – Saturday, August 19, 2017

8:00am – 9:00am MuscleCAMP
NO OPEN Gym – Come out to Mayhem On The Mountain

CrossFit Birmingham WOD – Friday, August 18, 2017

“McGhee”

AMRAP 30
5 Deadlifts 275/195#
13 Push-Ups
9 Box Jumps 24/20″

CrossFit Birmingham WOD – Thursday, August 17, 2017

::Warm-up | Skills::
Kettlebell Play/Practice

::WOD::
AMRAP 14
600 Meter run
50 Kettlebell swings, 53#/35#
40 Barbell drop lunges, 135#/95#
30 Weighted sit-ups, 20#/14#
20 Hang power cleans, 135#/95#
10 Strict HSPU

CrossFit Birmingham WOD – Wednesday, August 16, 2017


::WOD::
For time:
50 Double unders, then
3 Rounds
5 Thrusters, 135#/95#
10 Chest to bar pull-ups (no butterfly)
Then 50 Double unders, then
3 Rounds
5 Power snatches, 135#/95#
10 Burpees
Then finish with 50 Double unders

CrossFit Birmingham WOD – Tuesday, August 15, 2017

“Nancy”

5 RFT

400 Meter run
15 OH Squats, 95#/65#

CrossFit Birmingham WOD – Monday, August 14, 2017

Members – Don’t have the app yet? You’re missing out. Download it today. (Check previous emails and our FB members group for link.)

CrossFit Birmingham – Sunday, August 13, 2017

CrossFit Birmingham – Saturday, August 12, 2017

8:00am – 9:00am MuscleCAMP
9:00am -12pm OPEN Gym

CrossFit Birmingham WOD – Friday, August 11, 2017

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

500 Meter row, sub 1:38/1:50
50 Kettlebell swings, 53#/35#
100 Russian twists, 20#/14#
100 Double unders
50 Clapping push-ups
100 ft OH walking lunges, 45#/25# Bumper
++RUN 200 Meters after each movement++

CrossFit Birmingham WOD – Thursday, August 10, 2017

::Core | Warm-up::
3 Supersets for quality of:
10 Evil wheel roll-outs
10 Ring dips

::WOD::
EMOTM 16
A1. 8 Pull-ups
A2. 3 Sets of the Bear Complex (choose sustainable weight)

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