Archive for the ‘Workouts’ Category

Shake It Up · 27 August 2015

Split Jerk3-3-3-3-3-3-3thenTabata Abmat Sit-ups Shake It Up Ryan likes heavy metal and AC/DC. Ali has a thing for Ke$ha. Nicole would do anything to meet Katy Perry but playing her Pandora station 24/7 helps fill the void. Shane loves Dubstep. Trevor chooses Geronimo radio most mornings and Eric, well Eric is a little unpredictable. Kirk and […]

Team Work · 22 August 2015

In teams of 2, complete 3 rounds of:Run 400m & Row 500m / AMRAP pull-ups – in 5:00minRun 400m & Row 500m / AMRAP handstand push-up – in 5:00min Workout clarification – one teammate will run and one teammate will row at the same time every round. You will alternate each round as to who runs […]

Cherie and Matt Take On Primal Quest · 19 August 2015

Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 2 reps From 2:00-4:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 4 reps From 4:00-6:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 6 reps Continue adding 2 reps to the front squat each interval […]

How Long? · 16 August 2015

“Elizabeth” 21-15-9 reps of:Clean 135/95 poundsRing dipsFor this Elizabeth we will use power cleans. How Long? One of CrossFit’s oldest sayings goes like this: “CrossFit gives you infinite things to suck at.”  While we can all chuckle at this saying, we can also all relate to it. Whether you’re new to CrossFit and learned a killing pull-up […]

Before and After · 5 August 2015

Nancy5 rounds for time of:400m run15 Overhead squat 95/65 This is part of your Yearly Benchmark Series.  Log your results. Before and After This is Boulder and it’s no secret that most Boulderites are pretty darn active.  Unless CrossFit is your sport of choice you’re probably at Roots to improve your overall heath, increase your […]

Oly Foundations Is Here! · 4 August 2015

Front Squat3-3-3-3-3 This is part of the Yearly Benchmark Series.  Log your result. Oly Foundations Is Here! Come spend four nights with Ryan Landis learning detailed progressions of the snatch and clean and jerk. We will cover both movements and their variations in depth. If you consider these awesome lifts a weakness, then come work […]

Slow Cooker Balsamic Chicken & Sausage · 3 August 2015

Masters Event 33 rounds for time of:95-lb. ground-to-overheads, 10 reps200-yard shuttle sprint Slow Cooker Balsamic Chicken & Sausage I try and start the week off with something in the slow-cooker.  It makes life easier when you already have a ton of cooked protein in the fridge.  A quick google search for “Paleo crockpot” led me […]

Yearly Benchmark Series Finale · 2 August 2015

5 rounds for time of:20 wall-ball shots, 20-lb. ball225-lb. deadlifts, 10 reps Yearly Benchmark Series Finale It’s hard to believe that 11 months ago we started our Yearly Benchmark Series.  August is our final month in the year long endeavor and we are excited to hear about your results.  As we said in the beginning, you […]

What’s Your Story? · 1 August 2015

16min EMOTM:min 1 – runmin 2 – walking lungesmin 3 – run backwardsmin 4 – burpee broad jumps Record total distance covered. What’s Your Story? CrossFit aired this as a commercial during the CF Games and I thought it was a great representation of 99% of CrossFitters out there.  Sure, I love watching the Games and […]

Daily Sugar Intake · 31 July 2015

WODs will be at Centennial Middle School track Saturday and Sunday. 25min AMRAP in teams of 4:100yd sled drag (70/45)100yd slam ball carry (30/20) Daily Sugar Intake According to this article on NPR the FDA proposed a new nutrition label that also list the daily percent value of added sugars in foods.  “What this means […]