Tag: run

CrossFit Birmingham WOD – Thursday, February 4, 2016

::WOD::
20 Toes to bar
20  Ground to overhead, 45#/25# bumper
400 Meter run
15 T2B
15 G2OH
400 Meter run
10 T2B
10 G2OH
400 Meter run

CrossFit Birmingham WOD – Friday, January 29, 2016

::Skill::
Rope climb techniques and practice

::WOD::
Three
rounds for time of:
20 Kettlebell swings, 53#/35#
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CrossFit Birmingham WOD – Tuesday, December 15, 2015

::Warm-up | Skills::

Three supersets for quality:
A1. Top of ring hold (support), 10 seconds
A2. Bottom of ring hold, 10 seconds
A3. Handstand hold, 10 seconds

Three Supersets for quality:
B1. 10 Strict ring rows
B2.   4 Wall walks

::WOD::

Three rounds for time of:
30 Kettlebell swings, 53#/35#
600 Meter run

CrossFit Birmingham WOD – Thursday, December 10, 2015

::Skill | Strength::

Three supersets
A1. 12 Ring rows
A2.   6 Strict toes to bar

::WOD::

4 Front squats, 135#/95#
8 Wall ball shots, 20#/14#
200 Meter run
8 Front squats,  135#/95#
16 Wall ball shots, 20#/14#
200 Meter run
12 Front squats, 135#/95#
24 Wall ball shots, 20#/14#
200 Meter run

CrossFit Birmingham WOD – Tuesday, December 8, 2015

::Skills | Warm-up::

For quality:
10 Evil wheel roll-outs
10 Second handstand holds
10 Pistols (“roll” into pistol practice)

::WOD::

10-9-8 [400 M Run] 7-6-5 [400 M Run] 4-3-2-1 [400 M Run] Reps:
Deadlifts, 225#/155#
Box jumps, 24″/20″

 

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