Category: WOD-Blog (page 1 of 54)

CrossFit Birmingham WOD – Tuesday, May 23, 2017

::Strength | Skill::
Hang power snatch + OH squat x 6 sets
– Work technique
– NO press-outs

::WOD::
4-6-8-10-12-10-8-6-4 Reps for time of: Continue reading

CrossFit Birmingham WOD – Monday, May 22, 2017


::Strength::

RDL, 4×8 across

::WOD::
For time:
Three rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats
— 50 Weighted sit-ups, 45#/25#
Three rounds for Cindy again
— 50 Sit-ups
Three rounds of Cindy (last time)

CrossFit Birmingham – Sunday, May 21, 2017

Rest Day

Watch Regionals!

CrossFit Birmingham – Saturday, May 20, 2017

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

CrossFit Birmingham WOD – Friday, May 19, 2017

WOOD

SGT Brett Wood

Australian Army Sgt. Brett Wood MG, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand Province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife, Elvi; mother, Allison; and father, David. Donations can be made in his name to the Commando Welfare Trust.

Five rounds for time of:
400 Meter run
10 Burpee box jumps, 24″/20″
10 Sumo deadlift high-pulls, 95#/65#
10 Thrusters, 95#/65#
REST 1 Minute

CrossFit Birmingham WOD – Thursday, May 18, 2017

::Skill | Conditioning::
MAX Double undersĀ in 3 minutes

::WOD::
EMOTM 15 Continue reading

CrossFit Birmingham WOD – Wednesday, May 17, 2017

::Warm-up | Skill::
– Line drills
– Run technique (running as a skill)

::WOD::
For time:
600 Meter run, then
Six rounds of:
4 Strict HSPU
8 C2B pull-ups
12 Squats

CrossFit Birmingham WOD – Tuesday, May 16, 2017

::WOD::
For time:
10 Side to side kettlebell presses, 53#/35#
10 Toes to bar
10 Deadlifts, 225#/155#
10 Side to side kettlebell presses, 53#/35#
12 Toes to bar
12 Deadlifts, 225#/155#
10 Side to side kettlebell presses, 53#/35#
14 Toes to bar
14 Deadlifts, 225#/155#
10 Side to side kettlebell presses, 53#/35#
16 Toes to bar
16 Deadlifts, 225#/155#
10 Side to side kettlebell presses, 53#/35#
18 Toes to bar
18 Deadlifts, 225#/155#

CrossFit Birmingham WOD – Monday, May 15, 2017

::WOD::

For time:

10 Overhead BB drop lunges, 135#/95#

100 Double unders

50 Wall Ball Shots

25 Pull-ups

50 Wall Ball Shots

100 Double unders

10 Overhead BB drop lunges, 135#/95#

 

 

 

 

 

CrossFit Birmingham – Sunday, May 14, 2017

CrossFit Birmingham

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