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CrossFit Birmingham WOD – Thursday, December 28, 2017

::Core | Warm-up::
3 Supersets for quality
A1. 10 Shotguns – shoot to hollow
A2. 10 Evil wheel roll-outs

::WOD::
5 Rounds
10 Pull-ups
15 Wall ball shots, 20#/14#
40 Double unders

CrossFit Birmingham WOD – Wednesday, December 27, 2017

::WOD::
For time:
15-12-9-6-3 Reps
Thrusters, 95#/65#
Toes to bar
Then,
15-12-9-6-3 Reps
Hang power cleans
No push-up burpees

CrossFit Birmingham – Tuesday, December 26, 2017

CFB is closed today, but we’ll have our regular full class schedule tomorrow and Thursday!

December 25, Christmas Day 2017

Interested in getting started with our Couch To CrossFit program? Learn more by clicking here.

CrossFit Birmingham – Saturday, December 23, 2017

8:00am  > 12 Days of Christmas WOD -or- MuscleCAMP
No Open GYM
=======
– Closed Christmas
– Closed Tuesday, 26th
– 27th Wednesday regular
– 28th Thursday regular
– 29th Friday, No Evening classes

CrossFit Birmingham WOD – Friday, December 22, 2017

CrossFit Birmingham WOD – Thursday, December 21, 2017

::Core | Warm-up::
3 Rounds for quality:
A1. 10 Evil wheel roll-outs
A2. 10 Ground to overhead, bumper plate

::WOD::
3 Rounds for time:
12 Low hang power snatches, 95#/65#
6 Strict HSPU
400 Meter run

CrossFit Birmingham WOD – Wednesday, December 20, 2017

AbDomination™

::WOD::
Five rounds for time of:
8 Parallel-grip pull-ups (COVP)
8 3-Point push-ups
8 Front squats, 135#/95#

CrossFit Birmingham WOD – Tuesday, December 19, 2017

“Old Man 44”

Perform in *any* order for time. Complete each exercise before moving onto next.

44 Box jumps, 24″/20″
44 Calories on C2 Rower
44 Toes to bar
44 Jumping pull-ups
44 Kettlebell swings, 53#/35#
44 Walking lunge steps
44 Good mornings, 45#/30#
44 Push press, 45#/30#
44 Burpees
44 Double unders

CrossFit Birmingham WOD – Monday, December 18, 2017

=== Couch To CrossFit ===

#ErrDayWORK

::WOD::
Five rounds for time of:
10 Floor presses, 155#/105#
15 Wall ball shots, 20#/14#
80 Speed step singles

 

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