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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

CrossFit Birmingham WOD – Tuesday, September 5, 2017

::Strength | Skill::
3 Sets for quality of:
5 Power snatch + drop lunge (L&R)
– Use a weight you can hand under full control

::WOD::
AMRAP 10
10 Power snatches, 75#/55#
10 Burpees
60 Double unders

Can you get to 7+ rounds (560+ reps)?

CrossFit Birmingham WOD – Labor Day 2017

Labor Day Schedule:
8:00am WOD
9:00am – 11:00am OPEN Gym

“Wittman”
Seven rounds for time of:
15 Kettlebell swings, 53#/35#
15 Power cleans, 95#/65#
15 Box jumps, 24″/20″

CrossFit Birmingham – Sunday, September 3, 2017

Rest Day

CrossFit Birmingham – Saturday, September 2, 2017

8:00am – 9:00am MuscleCAMP w/Hayden
9:00am – 11:00am OPEN GYM

 

CrossFit Birmingham WOD – Friday, September 1, 2017

::WOD::
Three Rounds for time of:
20 Sumo deadlift high pulls, 95#/65#
20 Box jumps, 24″/20″
20 Push presses, 95#/65#
20 No push-up burpees over bar

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