Archive for the ‘Workouts’ Category

South Regionals Review · 4 July 2015

Complete as many rounds as possible in 20 minutes of:15-foot rope climbs, 2 ascents10 ring dips20 GHD sit-ups South Regionals Review The CrossFit Games are fast approaching!  Check out this video to get a recap on what happened at the South Regional.  (Hint: the female winner goes to Roots.)

Happy 4th of July! · 3 July 2015

4th of July WOD Happy 4th of July! Today’s workout STARTS AT 10AM (that means we’ll start warming up at 10am, going over the workout, movements, etc.).  Doors open at 9:30am.  Breakfast after.   Please bring a food item to share.  BYOB too! We’ll see you there!

1 Day Away! · 2 July 2015

Complete as many rounds as possible in 12 minutes of:70-lb. dumbbell squat snatches, 10 reps20 box jumps, 24-inch box 1 Day Away Tomorrow is the annual 4th of July WOD and Breakfast!  Please remember to sign-up ahead of time like normal so we know how many to expect.  Visiting athletes please email to reserve a […]

Bring a Friend Day! · 1 July 2015

5 Rounds with a partner:10 burpees20 wallball (20/14)30 double-undersRun 400m Bring a Friend Day! Today is the day!  The day to bring that person that you’ve been trying to convince to give CrossFit a try into Roots to try out a workout with you.  Click here to read the original post and look below for […]

Meet a Root: Megan Casey · 29 June 2015

Don’t forget that this Thursday is Bring a Friend Day! Complete as many rounds as possible in 20 minutes of:10 chest-to-bar pull-ups10 handstand push-ups20 hip extensions Meet a Root: Megan Casey 1. Vitals: Megan Casey, joined Roots in November 2014 2. Where were you born/raised?  Littleton, CO 3.  Married, kids, family?  Dating fellow Roots member Nick […]

Fourth of July Workout and Breakfast Cookout · 28 June 2015

Death by C2B Pull-UpsWith a continuously running clock do one chest-to-bar pull-up the first minute, two chest-to-bar pull-ups the second minute, three chest-to-bar pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. This is a part of the yearly benchmark series.  Log Your Score. Fourth […]

Double-Under Sunday · 27 June 2015

21 power snatch (95/65)84 double-unders15 power snatch 60 double-unders9 power snatch36 double-unders Double-under Sunday Double-unders help improve balance, agility and especially coordination.  These skills carry over to every other movement in CrossFit so the importance of mastering them cannot be overstated.  They also happen to be one of the most frustrating exercises to master.  The […]

Bring a Friend Day at Roots · 25 June 2015

Shoulder press 1-1-1-1-1-1-1 reps Weighted pull-up 1-1-1-1-1-1-1 reps Bring a Friend Day at Roots Do you have a friend or family member that has been asking you what this CrossFit thing is all about and why your butt looks so amazing? Or maybe there is someone that you have been trying to get in the […]

Skinny Jeans and Rhabdo · 24 June 2015

For time:Row 2,000 meters50 wall-ball shots, (20/14)Row 1,000 meters35 wall-ball shots, (20/14)Row 500 meters20 wall-ball shots, (20/14) Skinny Jeans and Rhabdo I’ve never been a fan of skinny jeans for men.  With the amount of squatting we do in CrossFit they just don’t fit and I’m really happy about that.  This story explains the hard lesson a young […]

Gymnastics Positions · 23 June 2015

3 rounds for time of:7 bar muscle-ups205-lb. squat clean and jerks, 7 reps Gymnastics Positions Watch the video above and you’ll notice that the athlete, Dave Durante, keeps his legs straight and his body long throughout the entire movement.  Even as he moves into the kip his knees remain straight and you can see him […]