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.

N31 - GOAT GETTER

For time:
40 GHD Situps
30 C2B Pullups
20 HSPU
10 Pistol Squats each leg

Post time to comments. Compare to 4/22/11 and 7/1/11.

"Help us ADOPT Yard Sale!!!"
Coach Brian and his wife, Lindsay, are having a HUGE yard sale tomorrow to help raise funds for their adoption! Come out and buy great stuff for cheap! They will have a huge variety: everything from a wedding dress in fantastic condition, to a Bombay kitchen table, portable welding machine, 6 TVs (including a big screen), tons of home decor and clothing for the whole family, kitchen gadgets, kid's toys, power wheels, appliances, even a beautiful church organ and much, much more!!!! Call Lindsay at (205) 901-9799 for more information.

Event Address: 133 Morning Mist Trail, Alabaster, Al 35007
Date and Time: Saturday, June 21, 7am-3pm

 See more at: http://al.adpay.com/al_com/12347735/clicknbuy.aspx#sthash.AiCbzTgB.dpuf

"Room Service"

20 Rounds for time of:
5 Push-ups
5 Squats
5 Sit-ups

Post time to comments. Record your time in your WODbook on page 127.

EARLY MORNING RUN!!
Would any of you two be interested in a hilly, 5 mile run at 6am Thurs? Starts/finishes at Stacy Gordon's house in Crestwood.  Coffee water and gatorade available. Definitely will NOT be going as fast as that 1 miler last week. First half mile is mostly uphill... She will go slow enough to accommodate everyone, no one gets dropped!
Email Stacy (sgordon23@gmail.com) if you want to run with her.

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!

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Tommy Hackenbruck 11:01, Taylor Richards-Lindsay 13:34. Post time to comments.

WOD Demo with Tommy Hackenbruck and Taylor Richards-Lindsay - video [wmv] [mov]

Compare to CrossFit.com 100927 and 120107.

SURPRISE PARTY!!!

Happy Birthday to Kelly (53), Drew (35), Rachel (30), Autumn (12). Today's workout is dedicated to you!

For time:
50-40-30-20-10
Box Jumps, 24"/20"
Pushups

Post time to comments.