Author: Richard (page 1 of 81)

CrossFit Birmingham WOD – Friday, February 23, 2018

CrossFit Birmingham WOD – Thursday, February 22, 2018

Register for the OPEN!

::WOD::
For time:
15 Burpees
30 KB swings, 53#/35#
200 Meter run
20 KB swings, 53#/35#
400 Meter run
10 KB swings, 53#/35#
600 Meter run
15 Burpees

CrossFit Birmingham WOD – Wednesday, February 21, 2018

::Core | Warm-up::
3 Supersets for quality of:
10 Supermans
5 Wall walks (controlled)

::WOD::
For time:
50 Weighted sit-ups, 45#/25#
Then 4 rounds of:
12 Pull-ups
12 Wall ball shots, 20#/14#
40 Double unders
Then finish with
50 Sit-ups (no weight)

CrossFit Birmingham WOD – Tuesday, February 20, 2018

::Strength | Skill::
Power snatch + OH squat
5 sets

::WOD::
5 Rounds
8 Power snatch, 95#/65#
8 Burpees
200 Meter run

CrossFit Birmingham WOD – Monday, February 19, 2018

::Strength::
Front squats, 3×5 across
– Use racks
– Work sets are across

::WOD::
21-15-9 Reps
Box jumps, 24″/20″
Hang power cleans, 135#/95#

CrossFit Birmingham WOD – Friday, February 16, 2018

::WOD::
17.5 OPEN Workout
10 RFT
9 Thrusters, 95#/65#
35 Double unders

CrossFit Birmingham WOD – Thursday, February 15, 2018

::WOD::
For time:
12-9-6-3 Reps
Pull-ups
Weighted sit-ups, 45#/25#
Then
12-9-6-3 Reps
Deadlifts, 245#/165#
Box jumps, 24″/20#

CrossFit Birmingham WOD – Wednesday, February 14, 2018

::Strength::
Pendlay rows, 4×8 ascending

::WOD::
4 Rounds
20 Goblet squats, 53#/35#
15 Floor wipers (total), 185#/125#
10 Floor presses, 185#/125#

CrossFit Birmingham WOD – Tuesday, February 13, 2018

::Skill | Warm-up::
Line drills

::WOD::
3 Rounds for time:
400 Meter run
5 Unbroken clusters, 155#/105#
10 Toes to bar

CrossFit Birmingham WOD – Monday, February 12, 2018

::WOD::
For time:
50 Kettlebell swings, 53#/35#
50 Wall ball shots, 20#/14#
50 Burpees
50 Double unders

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