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CrossFit Birmingham WOD – Tuesday, September 5, 2017

::Strength | Skill::
3 Sets for quality of:
5 Power snatch + drop lunge (L&R)
– Use a weight you can hand under full control

::WOD::
AMRAP 10
10 Power snatches, 75#/55#
10 Burpees
60 Double unders

Can you get to 7+ rounds (560+ reps)?

CrossFit Birmingham WOD – Labor Day 2017

Labor Day Schedule:
8:00am WOD
9:00am – 11:00am OPEN Gym

“Wittman”
Seven rounds for time of:
15 Kettlebell swings, 53#/35#
15 Power cleans, 95#/65#
15 Box jumps, 24″/20″

CrossFit Birmingham – Sunday, September 3, 2017

Rest Day

CrossFit Birmingham – Saturday, September 2, 2017

8:00am – 9:00am MuscleCAMP w/Hayden
9:00am – 11:00am OPEN GYM

 

CrossFit Birmingham WOD – Friday, September 1, 2017

::WOD::
Three Rounds for time of:
20 Sumo deadlift high pulls, 95#/65#
20 Box jumps, 24″/20″
20 Push presses, 95#/65#
20 No push-up burpees over bar

CrossFit Birmingham WOD – Thursday, August 31, 2017

::Strength::
Max Thruster
– You may use stands

::WOD::
Five rounds for time of:
15 Wall ball shots, 20#/14#
15 Kettlebell swings, 53#/35#
30 Double-unders

CrossFit Birmingham WOD – Wednesday, August 30, 2017

::Strength | Skill::
A1. Ring dips / Box dips /Parallette dips, 3×10
A2. Good mornings, empty barbell, 3×10

::WOD::
View in the app… 😉

CrossFit Birmingham WOD – Tuesday, August 29, 2017

::Skills | Practice::
Handstand drills and skills

::WOD::
10 Strict handstand push-ups, then
15 Pronated pull-ups
200 Meter run
15 Supinated pull-ups
400 Meter run
15 Mixed grip pull-ups
600 Meter run, then
10 Handstand push-ups
Notes: No butterfly style pull-ups.

CrossFit Birmingham WOD – Monday, August 28, 2017

::Skills | Practice::
Jerks
– Push/split/squat
– Set-up
– Landing
– Strong OH positioning

AMRAP 5
5 Power clean & S2OH, 135#/95#
10 Toes to bar
20 Double unders

Rest 1 Minute, then

AMRAP 4
5 Clusters,  135#/95#
10 Sit-ups
40  Speed step singles

CrossFit Birmingham – Sunday, August 27, 2017

Rest Day

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