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CrossFit Birmingham WOD – Wednesday, April 5, 2017

[Update 3:04pm – ***4:30p and 5:30p classes are on!***]

::Strength::
Front squats 5×3 ascending

::Partner WOD::
AMRAP 25
25 Cal Row
12 Burpees Over bar

[Update 10:40a – The Noon Class is ON! Coach Hayden will be running the class]
[Update 7:04am – ***No 9:00am Class***]
Stay posted as we’ll monitor the weather for the remaining classes.

***No 5:30am Class***
Stay posted to this site and our FB page for updates on the remainder of the classes as we see how the weather plays out. Shelby County Schools are closed.

Alabama Weather Blog

CrossFit Birmingham WOD – Tuesday, April 4, 2017

::Strength::
Strict pull-ups 3×10
– Scaled for those who cannot yet do strict pull-ups

::WOD::
Six rounds for time of:
10 Pull-ups (odd rounds) 10 Toes to bar (even rounds)
10 Box jumps, 24″/20″
200 Meter run
Notes: You’ll alternate between pull-ups and toes to bar each round.

CrossFit Birmingham WOD – Monday, April 3, 2017

::Core | Warm-up::
Tabata
– Double unders
– Sit-ups

::WOD::
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans, 135#/95#
6 Push-ups
9 Squats Rest 1 minute. Repeat for a total of 5 cycles.

Compare to December 20, 2016.
12-20-16

CrossFit Birmingham – Sunday, April 2, 2017

CrossFit Birmingham – Saturday, April 1, 2017

Zumba 8:00am – 9:00am
OPEN Gym 9:00am – 11:00am

CrossFit Birmingham WOD – Friday, March 31, 2017

::WOD::
“DoWORK 1”
Perform in *any* order for grind of:
500 Meter row, sub 1:38/1:50
20 Burpee box jumps, 24″/20″
10 Knee jumps, 50#/35# dumbells in rack position
40 Ground 2 overhead, 45#/25#
60 Second walking KB rack holds, 70#/35#
Run 200 Meters with a med ball after each movement, 20#/14#

CrossFit Birmingham WOD – Thursday, March 30, 2017

[CFB Members – check your email later in the morning]

::Strength | Skill::
C&J practice ~15-20 minutes
– Mechanics
– Foot positioning, etc

::WOD::
3-6-9-12-9-6-3 Reps for time of:
Clusters, 75#/50#
Supinated pull-ups

CrossFit Birmingham WOD – Wednesday, March 29, 2017

::Strength | Skill::
Three
supersets for quality of:
A1. 10 Ring dips
A2. 10 Supermans

::WOD::

Three rounds for time of:
400 Meter run
15 Kettlebell swings, 53#/35#
10 Box jumps, 24″/20″
5 Strict handstand push-ups

CrossFit Birmingham WOD – Tuesday, March 28, 2017

::Core | Warm-up::
Tabata
– Russian twists w/medball
– Mountain climbers

::WOD::
Five rounds for time of:
5 Hang squat cleans, 135#/95#
10 Wall ball shots, 20#/14#
40 Double unders

CrossFit Birmingham WOD – Monday, March 27, 2017

The OPEN is finished and we’re back to our regular programming…
If you still need to complete the final WOD 17.5, you can do it today and then log your score by 7pm.

::Strength::
RDL 4×8 across
– Stop, you’re doing it wrong 😉
– “Across” means to use the same weight for all sets
– Most of you default to pyramiding up each set so you can post a heavy load
– So, hit your warm-up sets then pick a weight and stick with it for all sets

::WOD::
AMRAP 10
5 Pull-ups
10 Push-ups
15 Sit-ups

 

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