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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

CrossFit Birmingham WOD – Monday, May 8, 2017

::Strength::
Strict press – Find your 1RM
– From stands

::WOD::
15-12-9-6-3 Reps
Front squats, 135#/95#
Toes to bar
Plyo push-ups (hands tap chest)

CrossFit Birmingham – Sunday, May 7, 2017

Rest Day

===> Subscribe to:

Our YouTube Channel – Rigorous Media
Follow us on Instagram – Rigorous Media

CrossFit Birmingham – Saturday, May 6, 2017

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

CrossFit Birminghanm WOD – Friday, May 5, 2017

::WOD::
For time:
Three rounds of:
15 Wall ball shots
5 Bar muscle-ups
Then, Continue reading

CrossFit Birmingham WOD – Thursday, May 4, 2017

#ErrDayWORK
50 Weighted crunches
– 20#-50# DB

::WOD::
Six rounds for time of:
9 Power snatches, 95#/65#
35 Double unders

CrossFit Birmingham WOD – Wednesday, May 3, 2017

#ErrDayWORK
50 Weighted crunches w/dumbbell

::Mobility::
– Thoracic
– Overhead position
– Using roller, bands, KB

::WOD::
12-9-6-[20]-6-9-12  Reps for time of:
Kettlebell swings, 53#/35#
Thrusters, 95#/65#
[Burpees in the middle]

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