Category: WOD-Blog (page 2 of 71)

CrossFit Birmingham WOD – Wednesday, November 8, 2017

::WOD::
Perform in *any* order for time:
40 Kettlebell swings, 53#/35#
500 Meter row
40 Toes to bar
40 Burpees
40 Box jumps, 24″/20″

And tomorrow… Diane.

And then Friday… Loredo.

CrossFit Birmingham WOD – Tuesday, November 7, 2017

::Warm-up::
30 Second couch stretch (L/R) x 2
Line drills
Quad roll-outs with bar

::WOD::
2 Rounds
8 OH drop lunges, 135#/95#
40 Double unders
8 Front rack drop-lunges, 135#/95#
40 Double unders
8 Back rack drop lunges, 135#/95#
40 Double unders

CrossFit Birmingham WOD – Monday, November 6, 2017

::Core | Warm-up::
#ErrDayWORK (deliberate work)

::WOD::
5 Rounds for time of:
5 Unbroken squat cleans, 135#/95#
10 Wall ball shots, 20#/14#, 12’/10′ height
15 No push-up burpees over bar

CrossFit Birmingham – Sunday, November 5, 2017

Rest Day

CrossFit Birmingham WOD – Saturday, November 4, 2017

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

CrossFit Birmingham WOD – Friday, November 3, 2017

“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Scale as needed. There will be a time cap. ROM must be met – if not, you performed it scaled. No big deal. Work on your capacity and proper movement.

CrossFit Birmingham WOD – Thursday, November 2, 2017

::Strength::
Strict shoulder presses 3×8
– No racks
– Use same weight across sets

::WOD::
3 Rounds
15 Wall ball shots, 20#/14#
15 Box jumps, 24″/20″
15 Kettlebell swings, 53#/35#

#ErrDayWORK

CrossFit Birmingham WOD – Wednesday, November 1, 2017

#ErrDayWORK (For November)
3 Supersets
A1. 5 Strict hanging leg raises
A2. 5 Strict HSPU (increase deficit weekly)

::WOD::
4 Rounds
400 Meter run
10 Deadlifts, 225#/155#
10 Burpees

CrossFit Birmingham WOD – Tuesday, October 31, 2017

::Strength::
Floor Press – Max Reps
Men – Use 185# or 135#
Women – Use #125, 95#, or 65#
You can scale further if needed.
Who will get 30+ reps at top weight?

::WOD::
For time:
50-40-30-20-10 Double unders
3 – 6 – 9 – 12 – 15 Power cleans, 155#/105#

CrossFit Birmingham WOD – Monday, October 30, 2017

::Warm-up::
Line drills

::Strength | Skill::
Work up to a heavy cluster double, TnG

::WOD::
15-12-9-6-3 Reps
Thrusters, 95#/65#
Toes to bar

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