Page 3 of 55

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]

CrossFit Birmingham WOD – Tuesday, May 2, 2017

::Strength::
RDL, 4×8 across

::WOD::
Four rounds for time of:
10 Floor presses, 155#/105#
12 Chest to bar pull-ups
400 Meter run

CrossFit Birmingham WOD – May 1, 2017


::Strength | Skill::

Squat clean – Find your MAX for the day

::WOD::
AMRAP 10
15 Toes to bar
50 Double unders
15 Squat cleans, 115#/75#
Notes: No singles on the squat cleans. At minimum, mini-sets of 5 or more should be performed.

CrossFit Birmingham – Sunday, April 30, 2017

Rest Day

 

CrossFit Birmingham – Saturday, April 29, 2017

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

« Older posts Newer posts »

© 2017 CrossFit Birmingham

Theme by Anders NorenUp ↑