Category: WOD-Blog (page 2 of 66)

CrossFit Birmingham WOD – Friday, September 15, 2017

“Jackie”

CrossFit Birmingham WOD – Thursday, September 14, 2017

::Muscle Conditioning::
Two rounds for time of:
20 Floor presses, 185#/125#
25 Push-ups

7 Minute Time Limit – Faster you finish, the more “rest” you get.

1 Minute rest, then start WOD

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

CrossFit Birmingham WOD – Wednesday, September 13, 2017

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

::WOD::
EMOTM 15
A1. 80 Speed step singles
A2. 12 Box jump overs, 20″
A3. 10 Low hang muscle clean

#ErrDayWORK
50 Push-ups

CrossFit Birmingham WOD – Tuesday, September 12, 2017

::Warm-up | Mobility::
Shoulder Mobility
– Bands on rig
– Various stretch and holds

::WOD::
50 Weighted sit-ups, 45#/25#
Then
Three rounds of:
20 Medicine ball cleans, 20#/14#
15 Seated BTN strict presses, 75/55#
Then
50 Weighted sit-ups, 45#/25#

#ErrDayWORK
50 Push-ups

CrossFit Birmingham WOD – Monday, September 11, 2017

24 Day LEAN Out – You can still order your complete supplement package and start a couple of days later.

No evening classes [4:30p & 5:30p] tonight!

::Core | Warm-up::
For quality:
3 Supersets
A1. 5 Hanging leg raises (strict if possible)
A2. 10-15 Push-ups (dig into your #ErrDayWORK)

::WOD::
Five rounds for time of:
8 Burpees
30 Double unders
8 Power cleans, 135#/95# (no singles)
30 Double unders

CrossFit Birmingham – Sunday, September 10, 2017

Rest Day

Check weather/news for updates as we track the threat of the Tropical Storm coming into our area.
I’ll update any schedule changes through our channels – FB public page, private group page, this website, and email.

CrossFit Birmingham – Saturday, September 9, 2017

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

CrossFit Birmingham WOD – Friday, September 8, 2017

Complete 24 Day LEAN Out Challenge Supplements
– Step by step program

::WOD::
For time:
Run 400 Meters
25 Kettlebell clean and press, 53#/35#
25 Floor presses, 185#/125#
25 Supinated pull-ups
50 Floor wipers, 185#/125#
25 Parallel grip pull-ups
25 Front squats, 185#/125#
25 Kettlebell clean and press, 53#/35#
Run 400 Meters
Time Cap: 24 Minutes

 

CrossFit Birmingham WOD – Thursday, September 7, 2017

Forget to order your supps? Click here.

::Sprint Row Races::
200 Meters, 2 attempts for fastest time

::WOD::
For time:
5-7-9-12-15 Deadlifts, 275#/185# (No singles)
10-14-18-24-30 Box jumps, 24″/20″
As always, scale as needed with the guidance of your Coach.

CrossFit Birmingham WOD – Wednesday, September 6, 2017

::Core | Strength::
3 Supersets for quality of:
A1. 10 Evil wheel roll-outs
A2. 20 Russian twists

::WOD::
For time:
1000 Meter run
40 Wall ball shots, 20#/14#
30 Hang squat cleans, 95#/65#
20 Handstand push-ups
10 Bar muscle-ups

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