Category: WOD-Blog (page 2 of 77)

CrossFit Birmingham WOD – Monday, January 8, 2018

Do 8 burpees.

::Strength::
A1. RDL, 4×8 across
A2. Lying hip raise/leg curl w/med ball

::WOD::
“Annie”
50-40-30-20-10 Reps for time of:
Double unders
Sit-ups

CrossFit Birmingham – Saturday, January 6, 2018

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

CrossFit Birmingham WOD – Friday, January 5, 2018

::WOD::
OPEN WORKOUT 11.2
AMRAP 15
9 Deadlifts (155#/105#)
12 Push-ups
15 Box jumps (24″)

CrossFit Birmingham WOD – Thursday, January 4, 2018


#ErrDayWORK
100 Double unders -OR- 400 Singles (This alone should motivate you to learn and practice double unders.)

EMOTM 16
A1. 8 Pull-ups, Strict > Minimal kip > kip
A2. 8 Burpees, jump up to touch rig
A3. 15 Kettlebell swings, 53#/35#
A4. 15 Weighted sit-ups, 45#/25#

CrossFit Birmingham WOD – Wednesday, January 3, 2018

::Strength | Skills::
Squat clean – work up to a heavy single

::WOD::
5-4-3-2-1-2-3-4-5 Reps
Squat cleans, Use ~70% of Clean from heavy single
Strict HSPU

CrossFit Birmingham WOD – Tuesday, January 2, 2018

::Core | Warm-up::
Tabata
– Russian twists
– Speed step singles

::WOD::
5 Rounds
20 Air squats
10 Low hang power snatches, 95#/65#
10 Clapping push-ups <— Real Ones, no singles

CrossFit Birmingham WOD – Monday, January 1, 2018

9:00am WOD
10am – 12pm OPEN Gym

Do 1 Burpee today.

Partner WOD
– Only 1 person working at a time
– Break reps any which between partners

From 0 -10 minutes:
20 Front squats, 135#/95#
17 Burpee box jump overs
Then 10-20 minutes:
20 Hang cleans, 135#/95#
18 Toes to bar
Then finish with 365 Double unders

CrossFit Birmingham – Sunday, December 31, 2017

We will be OPEN tomorrow on New Year’s Day.
9:00am WOD
10am – 12pm OPEN Gym

Tuesday, January 2 – regular schedule

CrossFit Birmingham – Saturday, December 30, 3017

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

CrossFit Birmingham WOD – Friday, December 29, 2017

4 Rounds
12 Kettlebell swings, 70#/53#
12 Push-ups (hands on kettlebell)
12 Kettlebell step-ups (rack position), 70#/53#, 20″ Box
12 Kettlebell swing to goblet squat, 70#/53#

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