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CrossFit Birmingham WOD – Friday, July 14, 2017

HOLLEYMAN

Aaron Holleyman

U.S. Army Staff Sgt. Aaron N. Holleyman, 27, of Glasgow, Mississippi, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on Aug. 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters, Shelby and Erin; son, Zachary; parents, Ross and Glenda; and siblings, Kelly and Daniel.

30 Rounds for time of:
5 Wall ball shots, 20#/14#
3 Handstands push-ups
1 Power clean, 225#/155#

CrossFit Birmingham WOD – Thursday, July 13, 2017


::Warm-up | Skills::
Skill Transfer Exercises
1. BTN snatch grip push press
2. Overhead squat
3. Heaving snatch balance
4. Drop snatch balance (no dip)
5. Snatch balance (dip)
Perform 3 reps of each in succession

::WOD::
Five rounds for time of:
8 Below knee hang power snatches,  95#/65#
8 Burpees over bar
40 Double unders

CrossFit Birmingham WOD – Wednesday, July 12, 2017

Partner WOD Wednesday

– 2 person teams
– One person works at a time
– 20 rep maximum, 5 rep minimum
– Must complete exercise before moving on to next

Perform in *any* order for time:
150 Sit-ups
100 Push presses, 45#/30#
100 Medicine ball cleans, 20#/14#
150 Kettlebell swings, 53#/35#

CrossFit Birmingham WOD – Tuesday, July 11, 2017

::Strength::
Superset
A1. RDL 4×8
A2. Lying leg curls – feet on medball¬†4×8

::WOD::
21-15-9 Reps for time of:
Pull-ups
Box jumps, 24″/20″

CrossFit Birmingham WOD – Monday, July 10, 2017

::Strength::
Double clean, plus 1 jerk
– 4 Sets @85% 1RM C&J

::WOD::
“Quick Turn”
7 Rounds for time of:
7 Burpees
7 Sumo deadlift high pulls, 95#/65#
7 Froggers
7 Goblet squats, 53#/35#

Compare to July 1, 2016.

CrossFit Birmingham – Sunday, July 9, 2017

Rest Day

CrossFit Birmingham – Saturday, July 8, 2017

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

CrossFit Birmingham WOD – Friday, July 7, 2017

::Warm-up | Core::

Three rounds for quality of:

10 Evil wheel rollouts

10 Supermans

::WOD::

Four rounds for time of:

15 Kettlebell swings, 53#/35#

15 Floor presses, 135#/95#

15 Toes to bar

CrossFit Birmingham WOD – Thursday, July 6, 2017

::Warm-up | Skills::
Burgener Warm-up
Skill Transfer Exercises
– Notes: If you put the bar down during *any* part of the specific warm-ups, the entire class does burpees on the spot. You will get the chance to put the bar down in between the Burgener and the STE.

::WOD::
Five rounds for time of:
7 Hang squat snatches, 95#/65#
14 Wall ball shots, 20#/14#

CrossFit Birmingham WOD – Wednesday, July 5, 2017

::Warm-up | Skills::
Line drills
#ErrDayWORK

::WOD::
Five rounds for time of:
10 Pull-ups
15 Sit-ups
80 Speed step singles

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