Page 3 of 72

CrossFit Birmingham – Saturday, October 28, 2017

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

CrossFit Birmingham WOD – Friday, October 27, 2017

We’ll have an extensive warm-up and technique review…

::WOD::
“Grace”
For time:
30 Clean and jerks, 135#/95#

CrossFit Birmingham WOD – Thursday, October 26, 2017

::Strength | Skill::
Work up to a challenging hang power snatch single
– Absolutely no pressouts

::WOD::
5 Rounds for time of:
30 Double unders
12 Weighted sit-ups, 45#/25#
200 Meter run

CrossFit Birmingham WOD – Wednesday, October 25, 2017

::WOD::
7 Rounds for time:
16 Kettlebell swings, 53#/35#
8 Front squats, 155#/105#
4 HSPU
2 Bar muscle-ups*

*Scale is chicken wing, banded, 4 pull-ups, or 4 ring rows.

CrossFit Birmingham WOD – Tuesday, October 24, 2017

::Strength | Skill::
2 Position squat cleans, Floor + hang, x 6 sets ascending
– Work up to challenging load (no fails)

::WOD::
3 rounds for time:
15 Floor presses, 135#/95#
12 Box jumps, 24″/20″
400 Meter run

CrossFit Birmingham WOD – Monday, October 23, 2017

::Core | Warm-up::
3 Supersets for quality
A1. 5 Hanging Leg Raises
A2. 7 Good mornings (barbell)

::WOD::
5 Rounds
10 Sumo deadlift high pulls, 95#/65#
8 Bar facing burpees
40 Double unders

CrossFit Birmingham – Sunday, October 22, 2017

Rest Day

Main public social media channels:

http://fb.com/crossfitbirmingham

http://instagram.com/rigorousmedia

http://youtube.com/rigorousmedia

CrossFit Birmingham – Saturday, October 21, 2017

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

CrossFit Birmingham WOD – Friday, October 20, 2017

“Annie”
50-40-30-20-10 Reps for time of:
DUs
Sit-ups

You’ll have 15 minutes to complete and rest up for the next WOD. The faster you finish “Annie” the more rest you’ll have.

“Karen”
For time:
150 Wall ball shots, 20#/14#

CrossFit Birmingham WOD – Thursday, October 19, 2017

::WOD::
3 Rounds for time of:
400 Meter run
15 Burpees
5 Hang power snatches (below knee), 135#/95#
5 BTN Push presses, 135#/95#

And tomorrow… We have 2 Girls Benchmark WODs.

« Older posts Newer posts »

© 2017 CrossFit Birmingham

Theme by Anders NorenUp ↑