Author: Richard (page 2 of 63)

CrossFit Birmingham WOD – Wednesday, August 9, 2017

::Strength::
Find your 1RM Power clean
– Log your MAX in our app (important)

::MetCON::
4 Rounds
8 Floor presses, 165#/115#
30 Double unders
8 Power cleans, 165#/115#
30 Double unders

#ErrDayWORK
40 Double unders
Toes to bar

CrossFit Birmingham WOD – Tuesday, August 8, 2017

“Team Tuesday”

– 2 Person Teams
– Perform in any order
– 1 Person works at a time
– 15 Rep max at a time
– Must finish movement before moving on to next

For time:
100 Sit-ups
150 Wall ball shots, 20#/14#
100 Sumo deadlift high pulls, 75#/55#
80 Burpee box jumps, 20″

CrossFit Birmingham WOD – Monday, August 7, 2017

::Warm-up | Skill::
3 Sets for quality of:
8 Ground to OH, 45#/25#
8 Alternating pistol squats

::MetCON::
Five rounds for time of:
8 Front squats, 135#/95#
10 No push-up burpees
12 Toes to bar

Notes: Front squats should be unbroken, so scale as needed.

CrossFit Birmingham – Sunday, August 6, 2017

CFB Members – CrossFit Games Watch/Potluck Party!

===> Review the details here.

CrossFit Birmingham – Saturday, August 5, 2017

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

CrossFit Birmingham WOD – Friday, August 4, 2017

::WOD::
Two
rounds for time of:

7-5-3 Reps of:
Bar muscle-ups*
Thrusters, 135#/95#
Then…
7-5-3 Reps of:
Hang squat cleans, 135#/95#
HSPU

Notes:* Modification for bar muscle-ups for this WOD will be 14-10-6 reps of pull-ups.

CrossFit Birmingham WOD – Thursday, August 3, 2017

::Warm-up::
Line drills

::WOD::
Five rounds for time of:
4 Deadlifts, 245#/165#
8 Box jumps, 24″/20″
200 Meter run

CrossFit Birmingham WOD – Wednesday, August 2, 2017

::Warm-up::
10 of each:
Jumping jacks
Push-ups
Flap jacks
Spiderman stretches
Air squats
Sit-ups
Burpees

::MetCON::
3-6-9-12-6-3 Reps of:
Power snatches, 95#/65#
Supinated pull-ups

#ErrDayWORK

CrossFit Birmingham WOD – Tuesday, August 1, 2017

::Warm-up | Skills::
Mechanics/technique training:
– Clean pulls
– Clean high pulls
– Tall cleans

::MetCON::
Four rounds for time of:
5 Unbroken power cleans, 155#/105#
10 Floor presses, 155#/105#
200 Meter run

CrossFit Birmingham WOD – Monday, July 31, 2017

::Strength::
Front squat – find your 3RM
– Log this in the app

::MetCON::
Two rounds for time of:
20 Front squats, 95#/65#
20 Toes to bar
20 Burpees over bar

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