"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.

7 rounds for time of:
14 Sit-ups
7 Sumo Deadlift High Pulls (SDHP), M-105#/F-75#

Post time to comments.

"The Foundation Is Nutrition" CrossFit Journal preview video [wmv] [mov]

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.

LEADER BOARD WOD: "Annie"

Congratulations to Cori for her 2nd place finish at CrossFit Trussville's Filthy Fifty Fundraiser last weekend. Congratluations also to Brooke, Puma, and Will for their EXCELLENT wod times!!!

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Annie (Speal) [wmv][mov]

Compare to 4/29/11, 8/16/11.

Five rounds for time of:
30 Jump rope double-unders
30 Sit-ups
30 Squats

If you can't double under cut your losses at 2 minutes of jumping rope furiously. Sit-ups can be done on glute-ham developer (GHD), Roman Chair, Ab Mat, or as Knees-to-elbows on pull-up bar. Post time and needed modifications to comments. "

Compare to 2/15/11.

Tabata x 4

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are box jumps, the second 8 are ring push-ups, the third 8 intervals are double unders (DU), and finally, the last 8 intervals are sit-ups. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Amber's grandmonther, Maw, doing some ring work in Gulf Shores.