Category: WOD-Blog (page 1 of 66)

CrossFit Birmingham WOD – Monday, September 25, 2017

::Dynamic Warm-up: Clean::

::WOD::
5 Rounds for time of:
5 Unbroken Clusters, 135#/95#
30 Double unders
10 Toes to bar

CrossFit Birmingham – Sunday, September 24, 2017

Rest Day

CrossFit Birmingham – Saturday, September 23, 2017

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

CrossFit Birmingham WOD – Friday, September 22, 2017

“Cindy”

AMRAP 20
5 Pull-ups
10 Push-ups
15 Squats

 

 

CrossFit Birmingham WOD – Thursday, September 21, 2017

Check the app…

CrossFit Birmingham WOD – Wednesday, September 20, 2017

::Warm-up | Skills::
Line drills

::WOD::
AMRAP 17
3 Strict handstand push-ups
6 Hang power cleans, 185#/125#
9 Box jumps, 24″/20″
200 Meter run

#ErrDayWORK
50 Push-ups

CrossFit Birmingham WOD – Tuesday, September 19, 2017

::Core | Warm-up::
Superset
A1. 10 Evil wheel roll-outs
A2. 20 Russian twists w/medball

::Strength::
Deadlifts, 5×5 (Heavy)

::WOD::
Four rounds for time of:
50 Double-unders
10 COVP supinated pull-ups
15 Burpees

COVP = Chin Over Vertical Plane

CrossFit Birmingham WOD – Monday, September 18, 2017

#ErrDayWORK
50 Push-ups

::Strength::
Front squats, 4×10
– Focus on feeling the tension
– Full ROM based on your current mobility
– Use stands on if >185#/125#

::WOD::
15-12-9-6-3 Reps for time of:
Wall ball shots, 20#/14#, 12’/10′ mark
Low hang power snatch, 95#/65#

CrossFit Birmingham – Sunday, September 17, 2017

Rest Day

We’ve had a few people start a bit later on the 24 Day LEAN Out Challenge. No problem. The goal is to just get started.

===> Get Your 24 Day Supplement Package

CrossFit Birmingham – Saturday, September 16, 2017

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

Older posts

© 2017 CrossFit Birmingham

Theme by Anders NorenUp ↑