Page 3 of 49

CrossFit Birmingham WOD – Tuesday, March 7, 2017

::Strength | Skill::
Squat clean – work up to a HEAVY single over work 5 sets
– Show your workload each set on whiteboard

::WOD::
Six rounds for time of:
10 Wall ball shots, 20#/14#
20 Sit-ups
30 Double unders

CrossFit Birmingham WOD – Monday, March 6, 2017

::Core | Warm-up::
Three sets for quality of:
3 Wall walks
3-5 Hanging leg raises focusing on the negative

::WOD::
Five rounds for time of:
3 Thrusters, 135#/95#
6 Handstand push-ups
12 Deadlifts, 135#/95#
24 Lateral jumps/bounds over the bar

CrossFit Birmingham – Sunday, March 5, 2017

Rest Day

CFB Members – check your email today!

CrossFit Birmingham – Saturday, March 4, 2017

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

CrossFit Birmingham WOD – Friday, March 3, 2017

OPEN Workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men RX: 50lb dumbbells
Women RX: 35lb dumbbells

Scaled men: 35lb dumbbells/hanging knee raises/chin over bar pull-ups
Scaled women: 20lb dumbbells/hanging knee raises/chin over bar pull-ups

CrossFit Birmingham WOD – Thursday, March 2, 2017

::Mobility::
Recovering the erectors (from 17.1)
– LAX ball

::Run::
Tempo 85%
6 x 200 Meters
1-minute recovery
Use your phone or watch to time recoveries.

::WOD::
AMRAP 7 Minutes
10 Power cleans, 135#/95#
20 Push-ups
Notes: It’s just a workout. Scale load as needed. You are in training. Friday is “game day.”

CrossFit Birmingham WOD – Wednesday, March 1, 2017

::Strength | Skill::
BB Complex:
Full Clean + Front squat + jerk
5 Sets ascending

::WOD::
Five rounds for time of: Continue reading

CrossFit Birmingham WOD – Tuesday, February 28, 2017

::Strength | Skill::
Hang power snatch + OH squat x 6 sets
– Ascending
– Work technique, no press-outs

::WOD::
Six
rounds for time of:
5 TnG Power snatches, 115#/80#
10 Box jumps, 24″/20″
40 Double unders

CrossFit Birmingham WOD – Monday, February 27, 2017

Registered Participants: Be sure to log your OPEN score beforeĀ 5PM today.

::CoreĀ | Warm-up::
Three supersets for quality:
A1. 10 Shotguns – Shoot to hollow
A2. 10 Supermans [video]

::WOD::
Five rounds for time of:
9 Floor presses, 155#/105#
12 Toes to bar
15 Jumping air squats

CrossFit Birmingham – Sunday, February 26, 2017

Rest Day

 

« Older posts Newer posts »

© 2017 CrossFit Birmingham

Theme by Anders NorenUp ↑