Category: WOD-Blog (page 2 of 54)

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

CrossFit Birmingham – Saturday, May 13, 2017

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

CrossFit Birmingham WOD – Friday, May 12, 2017

DT

Timothy Davis

In honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009, while he was supporting operations in OEF and his vehicle was struck by an improvised explosive device.

Davis is survived by his wife, Megan; and 1-year-old son, T.J.

“DT”

Five rounds for time of:
12 Deadlifts, 155#/105#
9 Hang power cleans, 155#/105#
6 Push jerks, 155#/105#

CrossFit Birmingham WOD – Thursday, May 11, 2017

::Strength::
Bent over barbell rows, 4×8

::WOD::
Five rounds for time of:
12 Supinated pull-ups Continue reading

CrossFit Birmingham WOD – Wednesday, May 10, 2017

::Warm-up | Mobility::
– Line drills
– Wrist mobility

::WOD::
600 Meter run, then
Six rounds for time of:
3 TnG Power cleans, 205#/135# *** Continue reading

CrossFit Birmingham WOD – Tuesday, May 9, 2017

::Strength | Skill::
Single leg KB deadlift, 3×8 (each side)

::WOD::

Four rounds for time of:
12 Push presses, 115#/75#
40 Double unders
20 Sit-ups

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