Category: WOD-Blog (page 2 of 48)

CrossFit Birmingham WOD – Friday, March 17, 2017

OPEN WOD 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225#/155#
55 wall-ball shots, 20-lb. ball to 10-ft. target/14-lb to 9-ft.
55-calorie row
55 handstand push-ups

Scaled:
Deadlifts, 135#/95#
55 wall-ball shots, 20-lb. ball to 9-ft. target/10-lb to 9-ft.
55-calorie row
55 Hand-release push-ups

CrossFit Birmingham WOD – Thursday, March 16, 2017

::Mobility::
LAX ball
– Hip/Upper quads (~3 Min each side)
– Glutes (~2 Min each side)
– Hamstrings: sit on top of box w/LAX ball to “smash” hammies (~3 Min each side)

::WOD::
21-15-9-6-3 Reps for time of:
Wall ball shots, 20#/14#
Kettlebell swings, 53#/35#
Weighted sit-ups, 45#/25#

 

CrossFit Birmingham WOD – Wednesday, March 15, 2017

::Strength | Skill::
Drills with PVC and empty barbell
– Stance, grip, positions

Snatch 6×1 work up to 90%
– ONLY if coach “approves” your form, otherwise it’s all practice.
– Let go of wanting to increase load with subpar form

::WOD::
Five rounds for time of:
50 Double unders
10 Power snatches, 95#/65#
10 Burpees

CrossFit Birmingham WOD – Tuesday, March 14, 2017

::Core | Warm-up::
Three sets for quality of:
10 Supermans
5 Kick-ups to handstand (against wall)

::WOD::
EMOTM 16

A1. 10 Toes to bar
A2. 10 Floor presses, 135#/95#
A3. 15 Sit-ups
A4. 10 Plyo push-ups (tap chest)

CrossFit Birmingham WOD – Monday, March 13, 2017

::Skill | Core::
Three sets for quality of:
10 Alt. pistol squats (or drills/scale)
10 Evil wheel roll-outs

::WOD::
For time:
15-12-9-6-3 Power cleans, 135#/95#
30-24-18-12-6 Goblet squats, 53#/35#
Notes: 15 power cleans, then 30 goblet squats… Power cleans need to be done in a MINIMUM of triples.

CrossFit Birmingham – Sunday, March 12, 2017

CFB is closed as we are hosting the CrossFit Weightlifting Certification Course.

If you are registered and still need to perform 17.3, you will be able to do that tomorrow (Monday). Be sure to log your score by Monday before 7pm.

CrossFit Birmingham – Saturday, March 11, 2017

CFB is closed today. We are hosting the CrossFit Specialty Weightlifting Course all day today and tomorrow!

CrossFit Birmingham WOD – Friday, March 10, 2017

17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65#
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95#
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135#
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155#
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175#
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185#

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Birmingham WOD – Thursday, March 9, 2017

::Mobility:: (20+ Minutes)
Roller + LAX ball + bands
Learn new techniques and review the basics

::WOD::
EMOTM 12 Minutes:
A1. 5 Hang power snatches + 3 Burpees
A2. 10 Box jumps, 24″/20″ (land with as straight legs as possible shy of locking out)
A3. 80 Speed step singles

CrossFit Birmingham WOD – Wednesday, March 8, 2017

::Strength::
A. 3×10 Strict pull-ups
B. 3×10 One-arm rows (each side) – use DB or KB

::WOD::
For time:
30 Kettlebell swings, 53#/35#
200 Meter run
30 Kettlebell swings
400 Meter run
30 Kettlebell swings
600 Meter run

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