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CrossFit Birmingham – Saturday, April 15, 2017

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

CrossFit Birmingham WOD – Good Friday, April 14, 2017

::WOD::
Two
rounds for time of:
10 Hang power snatches, 95#/65#
10 Burpees over the bar
200 Meter run
10 C2B pull-ups
10 Burpees over the bar
200 Meter run
10  L-Pull-ups
10 Burpees over bar
200 Meter run

CrossFit Birmingham WOD – Thursday, April 13, 2017

+++++++++++
Principles of Mobility Seminar

with Dr. Beau Beard and Dr. Sloan Beard
from  The FARM Chiropractic
Saturday, April 22, 9am – 10:30am @CFB
+++++++++++

::Core | Warm-up::
Three
sets for quality of:
10 Hanging leg raises
10 Good mornings, barbell

::WOD::

For time:
800 Meter run
10 Floor presses, 155#/105#
15 Kettlebell swings, 53#/35#
600 Meter run
10 Floor presses, 155#/105#
15 Kettlebell swings, 53#/35#
400 Meter run
10 Floor presses, 155#/105#
15 Kettlebell swings, 53#/35#
200 Meter run
10 Floor presses, 155#/105#
15 Kettlebell swings, 53#/35#

CrossFit Birmingham WOD – Wednesday, April 12, 2017

::Strength | Skill::
Grip strength and coordination:
Monkey bars
Traverse the rig

::WOD::
AMRAP in 17 minutes of:
15 Push presses, 115#/75#
15 Box jumps, 24″/20″
30 Double unders

CrossFit Birmingham WOD – Tuesday, April 11, 2017

::Strength | Skill::
Power cleans w/3 second pause in the landing position
– 6×1 ascending
– technique practice

::WOD::
50 Sit-ups
200 Meter run
5 Power cleans, Men – 110%BW / Women 90%BW
200 Meter run
20 Deadlifts, same bar/weight
200 Meter run
5 Power cleans, Men – 110%xBW / Women 90%BW
200 Meter run
50 Sit-ups

Notes: Keep sit-ups legit – straight legs, fingertips touch overhead, heels in contact with the floor at all times, no see-saw or rocking back and forth.

CrossFit Birmingham WOD – Monday, April 10, 2017

::Skills::
Handstand push-up
– Concepts for beginners and practice for novice and advance
Notes: You must have the basic strength first to practice some of these drills. One of the prerequisites we have is the ability to do 20 strict push-ups before getting inverted (if you’ve never been inverted before).
::WOD::
Five rounds for time of:
30 Double unders
10 Front squats, 135#/95#
5 Strict handstand push-ups

CrossFit Birmingham – Sunday, April 9, 2017

Rest Day

CrossFit Birmingham – Saturday, April 8, 2017

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

CrossFit Birmingham WOD – Friday, April 7, 2017

RONEY
Ronan Kerr
Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011, by a car bomb outside his home in Omagh.

He is survived by his mother, Nuala; brothers, Cathair and Aaron; and sister, Dairine.

Four rounds for time of:
200 Meter run
11 Thrusters, 135#/95#
200 Meter run
11 Push presses, 135#/95#
200 Meter run
11 Bench presses, 135#/95#

CrossFit Birmingham WOD – Thursday, April 6, 2017

::Core | Warm-up::
3 Supersets for quality of:
10 Evil wheel roll-outs
10 Barbell good mornings

::WOD::
EMOTM 10
A1. 5 Deadlifts, 225#/155#
A2. 30 Double unders
B1. 5 Deadlifts, 225#/155#
B2. 10 Sit-ups
Perform A1 & A2 even minutes and B1 & B2 odd minutes.

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