Category: WOD-Blog (page 1 of 71)

CrossFit Birmingham – Sunday, November 19, 2017

CrossFit Birmingham – Saturday, November 18, 2017

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

CrossFit Birmingham WOD – Friday, November 17, 2017


“Fran”
21-15-9 Reps for time of:
Thrusters, 95#/65#
Pull-ups

CrossFit Birmingham WOD – Thursday, November 16, 2017

::WOD::
5 Rounds for time of:
20 Kettlebell swings, 53#/35#
10 No push-up burpees
30 Double unders
200 Meter run

CrossFit Birmingham WOD – Wednesday, November 15, 2017

::Skills::
– Sumo vs. Conventional deadlift
– Instruction/positioning on Sumo deadlift

::WOD::
2 Rounds
600 Meter run
30 Floor wipers, 155#/105#
15 Sumo deadlifts, 155#/105#
5 Strict HSPU

CrossFit Birmingham WOD – Tuesday, November 14, 2017

::Skill | Warm-up::
3 Supersets for quality (practice):
A1. 5 Knee jumps (add weight if possible using DB in rack)
A2. 10 Pistols (alternating)

::WOD::
EMOTM 16
A1. 7 Hang power snatches, 115#/75# (Below knee)
A2. 15 Box jumps, 24″/20″
A3. 20 Push-ups
A4. 40 Lateral jumps over bar

CrossFit Birmingham WOD – Monday, November 13, 2017

::Core | Warm-up::
Skill training and practice :
KB Turkish get-up
KB One-arm swings

::WOD::
Four rounds
7 Hang squat cleans, 135#/95#
3 Push presses, 135#/95#
10 Toes to bar
40 Double unders

CrossFit Birmingham – Saturday, November 11, 2017

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

CrossFit Birmingham WOD – Friday, November 10, 2017

“Warm-up | Skill::
– Learn POSE running
– Running is a skill
– Maximize efficiency, minimize injury

“Loredo”

6 Rounds
24 Air squats
24 Push-ups
24 Walking lunges
400 Meter run

There will be a time cap.

CrossFit Birmingham WOD – Thursday, November 9, 2017

“Diane”
21-15-9 Reps for time of:
Deadlifts, 225#/155#
HSPU

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