Tag: wod (page 1 of 2)

CrossFit Birmingham WOD – Friday, October 21, 2016

RANKEL

John Rankel

U.S. Marine Corps Sgt. John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather, Don and Trisha Stockhoff; father and stepmother, Kevin and Kim; and brothers, Nathan Stockhoff and Tyler.

AMRAP in 20 Minutes of:
6 Deadlifts, 225#/155#
7 Burpee pull-ups
10 Kettlebell swings, 70#/53#
200 Meter run

CrossFit Birmingham WOD – Wednesday, August 24, 2016

::Calf/Ankle Mobility::
How-to:
– Stretches
– Positions
– Tools/manipulation

::WOD::
15-12-9 Reps of:
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CrossFit Birmingham WOD – Wednesday, January 27, 2016

::Skill::
Ring practice
– Pull-up
– Dip
– Kip
– Ring to hips
– MU progressions
::WOD::
Four rounds for time of:
12 Chest to bar pull-ups (no butterfly)
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CrossFit Birmingham WOD – Thursday, December 31, 2015

5:30am, 9:00am, and 12:00pm classes today.

::WOD::
Five rounds for time of:
200 Meter run
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CrossFit Birmingham WOD – Wednesday, December 30, 2015

::Strength::
Not for time:
Romanian deadlifts, 4×10 (ascending OR across)

::WOD::
Five rounds for time of:
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CrossFit Birmingham WOD – Tuesday, December 29, 2015

::Core | Skills::

Three super sets for quality of:
A1. 10 Evil wheel roll-outs
A2. 10 Second handstand holds

::WOD::
21-15-9 Reps for time of:
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CrossFit Birmingham WOD – Monday, December 28, 2015

This weeks schedule:

Monday 28th – 5:30a, 12:00p, 4:30p, 5:30p, 6:30p [No 9am Class]
Tuesday 29th – 5:30a, 9:00a, 12:00p, 5:30p, 6:30p
Wednesday 30th – 5:30a, 9:00a, 12:00p, 5:30p, 6:30p
Thursday, 31st – 5:30a, 9:00a, 12:00p
Friday, 1st – 9am to 10am Accelerator Conditioning Class
Saturday 2nd – 8:00a, 9-11am OPEN Gym
Sunday 3rd – Closed

::Strength | Skill::

Squat cleans, 6×1 (ascending OR across)
– Focus on Technique > Consistency > Intensity (load)
– Beast MODE [off]

::WOD::

Three rounds for time of:
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CrossFit Birmingham WOD – Thursday, December 24, 2015

We’re going to team up, work hard, and have fun before we Celebrate Christmas!

Team WOD!

  • Teams of 2
  • Only 1 person working at a time
  • Perform in *any* order, but finish movement before moving on to next
  • 20 consecutive rep maximum per person (5 Minimum)

For time:

100 Ground to overhead, 45#/25#/15#
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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 – Friday, December 11, 2015

::Power Warm-up::

Tabata
– Kettlebell swings
– Speed step singles

“Elizabeth”

21-15-9 Reps for time of:

Cleans, 135#/95#
Ring dips

Notes: Usually treated as a power clean. Scale for ring dips is:
1. Band
2. Parallettes
3. Box

 

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