Max rounds and reps in eight minutes of:
4 Handstand push-ups 
2 pood Kettlebell swing, 8 reps
12 GHD situps

Full extension in the KB swing is hands, shoulders, hips, and ankles stacked. Dave demonstrates this here during Monday's workout.

Be a Roots DJ for a Week

Back by popular demand is the Be a CrossFit Roots DJ for a Week gig.  How does it work?  We give you an iPod to load with SIX to TWELVE mixes of your choice that are each at least an hour in length.

Famous past Roots DJs include Blakely (the original), Jasmine (the excellent follow-up to B), and Byron who has a talent for it no doubt.

We’ll kick it off next week and are looking for one person per week for the next three weeks.

Post to comments the week you would like to volunteer for.  First come, first serve!
Week 1: Dec. 6-11
Week 2: Dec. 13-18
Week 3: Dec. 20-26