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CrossFit Birmingham- Saturday, September 24, 2016

8:00am – 9:00am Rigorous Bootcamp 

9:00am – 12:00pm OPEN Gym

CrossFit Birmingham- Saturday, September 10, 2016

8:00am-9:00am Rigorous Bootcamp Conditioning 

9:00am-12:00pm Open Gym

CrossFit Birmingham-Saturday, September 3, 2016

8:00am-9:00am Rigorous Bootcamp 

9:00am-12:00pm OPEN Gym

CrossFit Birmingham Sunday, July 24, 2016

Rest Day. 

CFB peeps – see you at 1:30p for the CrossFit Games viewing get together!

CrossFit Birmingham – Saturday, July 23, 2016

**No Bootcamp this morning.**

10am-12pm OPEN GYM

CrossFit Birmingham WOD – Monday, March 14, 2016

::Strength | Skill::

Squat clean + hang squat clean X 6 sets (ascending)

::WOD::

Four rounds for time of:

10 T2B

8 Burpees

6 Thrusters, 135#/95#

10 min hard cap. Scale as needed. 

CrossFit Birmingham WOD – Friday, March 11, 2016

WORKOUT 16.3
Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

3 bar muscle-ups
Men use 75 lb.

Women use 55 lb.
Notes

This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round.
Your score will be the total number of repetitions completed within the 7-minute time cap.

The scoring for this workout includes a tiebreak. At the eeach round, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

CrossFit Birmingham – Sunday, January 31, 2016

Rest Day

CrossFit Birmingham WOD – Friday, January 15, 2016

::WOD::
For time:

5 bar muscle-ups [scale = 10 pull-ups]
25 Deadlifts,155#/105#
25 Step ups, 20″ holding 1 kettle bell in rack position, 53#/35#
25 one arm Russian swings, 53#/35# Right
50 floor wipers, 155#/105#
25 one arm Russian swings, 53#/35# Left
25 step ups, 20″ holding 1 kettle bell in rack position, 53#/35#
25 Deadlifts, 155#/105#
5 bar muscle-ups [scale = 10 pull-ups]

Notes: Do not rest kettlebell on shoulder. Use same barbell and kettlebell throughout workout.

As always, scale as needed with the guidance of your coach.

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