Author: Richard (page 2 of 81)

CrossFit Birmingham – Saturday, February 10, 2018

8:00am – 9:00am MuscleCAMP Only

CrossFit Birmingham WOD – Friday, February 9, 2018

::WOD::
OPEN WORKOUT 12.3
AMRAP 18 Minutes
15 Box jumps, 24″/20″
12 Push presses, 115#/75#
9 Toes to bar

CrossFit Birmingham WOD – Thursday, February 8, 2018

::WOD::
EMOTM 15
A1. 7 Squat cleans (unbroken)
A2. 8 Burpees (New OPEN standard)
A3. 50 Double unders

CrossFit Birmingham WOD – Wednesday, February 7, 2018

::Strength::
MAX weighted pull-up
– Let me point out the obvious – no kip.
Can’t do a weighted pull-up yet?
> Strict pull-up
> Least resistance banded pull-up
While others work up to their max weight, you’ll practice strict pull-ups

::WOD::
Perform in *any* order for time:
500 Meter row, sub 1:38/1:50
40 Wall ball shots, 20#/14#
40 Parallel grip pull-ups (no butterfly)
80 Russian twists w/medball, 20#/14#
40 Hands on medball push-ups

CrossFit Birmingham WOD – Tuesday, February 6, 2018

::Strength::
RDL 4×8, across

::WOD::
15-12-9-6-3 Reps
Deadlifts, 225#/155#
Box jumps, 24″/20″
HSPU

CrossFit Birmingham WOD – Monday, February 5, 2018

::Skills | Conditioning::
Max double unders in 3 minutes

::WOD::
10-8-6-4-2 Reps
Thrusters, 115#/75#
Toes to bar
Burpees

CrossFit Birmingham – Saturday, February 2, 2018

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

CrossFit Birmingham WOD – Friday, February 2, 2018

::WOD::
5 Rounds
5 DB snatches – left, 50#/35#
5 DB snatches – right, 50#/35#
12 Weighted sit-ups*, 45#/25#
2 Bear crawls around rig

CrossFit Birmingham WOD – February 1, 2018

Do 32 burpees.

::WOD::
6 Rounds
8 Floor presses, 185#/125#
8 Strict supinated pull-ups
8 Bar facing burpees

CrossFit Birmingham WOD – Wednesday, January, 31, 2018

::Strength::
Power snatch, 6×1
– Work up to a heavy single over 6 sets
– No pressouts

::WOD::
6 Rounds for time:
8 Toes to bar
12 Wall ball shots, 20#/14#
16 Kettlebell swings, 53#/35#
32 Double unders

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