"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!

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.

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.