Author: Richard (page 2 of 69)

CrossFit Birmingham – Sunday, October 8, 2017

Rest Day

CrossFit Birmingham – Saturday, October 7, 2017

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

CrossFit Birmingham WOD – Friday, October 6, 2017

“Eva”

CrossFit Birmingham WOD – Thursday, October 5, 2017

::Warm-up | Mobility::
Extended roll-out and mobility session (you need this).

::WOD::
21-15-9 Reps for time of:
Power cleans, 135#/95#
Mountain climbers (L+R= 1 Rep)
Sit-ups

#ErrDayWORK

CrossFit Birmingham WOD – Wednesday, October 4, 2017

::Strength | Skill::
Snatch 6×2
– Work up to a challenging double

::WOD::
3 Rounds
16 Floor wipers, 185#/125#
16 Push-ups on bar
400 Meter run

CrossFit Birmingham WOD – Tuesday, October 3, 2017

::Strength::
Deadlifts, 5×4

::WOD::
5 Rounds
30 Double unders
12 Suitcase step-ups w/KB, 24″/20″, 53#/35#
200 Meter

#ErrDayWORK
40 KB Squat clean and press

CrossFit Birmingham WOD – Monday, October 2, 2017

::Strength | Skill::
3 Supersets for quality:
A1. 10 Strict pull-ups
A2. 15 Push-ups

::WOD::
4 Rounds for time of:
8 Front squats, 155#/105#
8 Burpees over bar

CrossFit Birmingham – Sunday, October 1, 2017

Rest Day

Deadlifts Tuesday
Benchmark WOD Friday

CrossFit Birmingham – Saturday, September 30, 2017

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

CrossFit Birmingham WOD – Friday, September 29, 2017

::WOD::

Perform movements in *any* order for time:
25 Burpees
200 Meter run
25 Box jumps, 24″/20″
200 Meter run
25 Kettlebell swings, 53#/35#
200 Meter run
25 Medicine ball cleans, 20#/14#
200 Meter run
25 Low hang snatches, 75#/55#
200 Meter run

Older posts Newer posts

© 2017 CrossFit Birmingham

Theme by Anders NorenUp ↑