Pull-ups and Push-ups

For time:
21 Pull-ups
3 Push-ups
18 Pull-ups
6 Push-ups
15 Pull-ups
9 Push-ups
12 Pull-ups
12 Push-ups
9 Pull-ups
15 Push-ups
6 Pull-ups
18 Push-ups
3 Pull-ups
21 Push-ups

Post time to comments. Compare to 7/10/13.

Max Deadlift

For time
10 Pull-ups
20 Kettlebell SDHP, 1.5/1pd
40 Kettlebell Swings1.5/1
80 Lateral hops over bar
40 Kettlebell Swings
20 Kettlebell SDHP
10 Pull-ups

Then

15 min to establish max Deadlift.

Post time and load to comments.

HOLIDAY HOURS: The gym will be closed Friday 7/4 and Saturday 7/5.

Baby Will Lell was born early this morning at 12:26 am. He weighs 6lbs 9oz. He, Momma, Daddy are doing great!

For time:
10 Muscle Ups
20 Handstand Pushups
30 Pistol Squats
40 Pullups
50 Squats

Post time to comments.

"Scaling the Pull-Up With Ring Rows" by Julie Barnes Maurer, CrossFit Journal preview video [wmv] [mov]

Individual Event 4

For time:
40 Back squats (105 / 75 lbs)
30 Pull-ups
20 Shoulder-to-overhead (105 / 75 lbs)
40 Front squats (75 / 55 lbs)
30 Pull-ups
20 Shoulder-to-overhead (75 / 55 lbs)
40 Overhead squats (45 / 35 lbs)
30 Pull-ups
20 Shoulder-to-overhead (45 / 35 lbs)

The athlete begins standing behind the barbell. At the call of "3-2-1 … Go!" he or she may reach down, place the barbell on his or her back and begin the set of back squats. After the 40th back squat, the athlete moves to the pull-up bar and completes 30 pull-ups. Then, the athlete returns to his or her barbell and completes 20 shoulder-to-overheads. After the 20th repetition, the athlete lowers the bar to the ground, removes the 15-pound bumpers (10-pound bumpers for women), and begins front squatting.

After the 40th front squat is complete, the athlete moves to the pull-up bar and completes 30 pull-ups. The athlete then returns to the barbell and completes 20 shoulder-to-overheads. After the 20th repetition, they lower the bar to the ground, remove the 15-pound bumpers (10-pound bumpers for women), and begin overhead squatting.

After all 40 overhead squats are completed, the athlete moves to the pull-up bar and completes 30 pull-ups. The athlete then returns to the barbell and completes 20 shoulder-to-overheads. After the 30th repetition, the workout is complete.

Time cap: 20 minutes

Scoring

The athlete's score is his or her total time for completing the workout. If they do not finish the entire workout within the 20-minute time cap, the score is 20:00, plus a one second penalty for each rep not completed.

Movement Standards

Back squat:
In the back squat, the barbell must be held behind the neck on the athlete's shoulders or back. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.

Front squat:
In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.

Overhead squat:
In the overhead squat, the barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels. A full squat snatch will count as a repetition as long as all the above requirements are met.

Pull-up:
This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed, as long as all the requirements are met. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar.

Shoulder-to-overhead:
Each repetition begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. If a split jerk is used, the feet must be brought back together with the hips, knees and elbows fully extended before the repetition is completed.

Click here for a WOD DEMO.

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 7/21/11.

Mini-Murph - get ready for Memorial Day!!

5 rounds for time of:
400M run
15 pullups
30 pushups
45 squats

Partition the pull-ups, push-ups, and squats as needed. Post time to comments.



"On Monday, May 28, 2012, Carport CrossFit will celebrate Memorial Day and honor our nation's fallen heroes including, in particular, those who have been awarded The Congressional Medal of Honor, by running the Hero WOD known as "The Murph" or "Murphy". The Murph consists of a 1 mile run, 100 pullups, 200 pushups, 300 air squats and another 1 mile run. It is said to have been the favorite workout of U.S.N. Lt. Michael Murphy who, at the age of 29, valiantly and selflessly gave his life for his country and his comrades while engaging enemy combatants in Afghanistan on June 28th, 2005. The pull-ups, pushups, and squats may be partitioned as needed. As Lt. Murphy preferred to do this workout wearing body armor, athletes are encouraged to wear weighted vests as they dare." - Puma

Thank you, David Pugh, for suggesting we do "Memorial Day Murph" again and for all your event ideas. For your forward thinking on this and other promotional events, we are naming you President of Parties. Congratulations!

Compare to 5/30/11.

LEADER BOARD WOD: "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

MARCH OF DIMES THROWDOWN this Saturday at CrossFit Innovate in Tuscaloosa! You have until Wednesday night at midnight to GET REGISTERED!

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

WOD Demo with CrossFit Los Gatos - video [wmv] [mov] [HD mov]

Compare to 4/29/10 and CrossFit.com 120201.

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Russell Berger 5:50, Kim Malz 12:31. Post time to comments.

Compare 4/11/11 and 110328.

LEADER BOARD WOD: "Helen"

Three rounds for time:
Run 400 meters
21 Kettlebell swings, 1½ pood
12 Pull-ups

Post time to comments.

Helen [wmv] [mov]

Compare to 5/11/11 and 10/5/11.

Perform 3 rounds for time:
2 minutes - max “double-unders”
25 Pull-ups

Post score to comments. Lowest score wins.
Score = Time(sec) - total DU

Scoring Example:
Athlete #1 completed the wod in 9min and did 200DU. 540sec-200 = 340
Athlete #2 completed the wod in 13min and did 100DU. 780sec-100 = 680

The Basic Bounce, Buddy Lee - video [wmv] [mov]

Compare to 2/3/11.

It's beginning to look a lot like Christmas!

We have a gift for YOU! Be sure to grab it as soon as you come in.♥

30 minutes to complete the following:
•Max reps pullups
•1-1-1-1-1 Max weighted pullups
•Max reps pullups

To start the wod, do as many pullups as you can do without coming off the bar. Then find your max weighted pullups. You have 5 attempts at this. Finish the wod with another max reps set (see how many pullups you can get in a row).
Score is combined total from both max rep sets times max weight in lbs.
ie. (30+20) x 100lbs = 5000

FOOTBALL FRIDAY

Complete 5 rounds:

Handstand Hold - 30 seconds
Max Handstand Push Ups
Static Pull Up Hold - 30 seconds
Max Strict Pull Ups
Hold Top of Ring Dip - 30 seconds
Max Ring Dips

*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*There is no time component for this workout other than the 30 sec holds.

Post total reps completed to comments.
CFFB 11/28/11

21-15-9
Wallball shots, 20#/14#
Pullups
Rest precisely 3 minutes then do it again. Rest another 3 minutes and do it one last time.

Amber Hill 21:17, Cori Johnson 23:10. Post final time at the end of 270 reps.

Thanks to Iron Tribe Fitness for this workout and for the Fitness Festival this weekend! Winners have been announced. Check out the highlight video on Tribe TV!