Archive for the ‘Workouts’ Category

Wyk · 11 July 2014

Wyk 5 rounds for time:225-lb. front squats, 5 reps15-foot rope climbs, 5 ascentsRun 400 meters with a 45-lb. plate

Shout Out Friday! · 10 July 2014

4 rounds for time of:50-calorie row40 GHD sit-ups30 pull-ups Shout Out Friday! Here’s your chance.  Give props, big-ups, and kuddos to the folks you workout next to everyday.  Did you see someone make a break through, do something great, or something nice?  Here’s your chance to give them the credit they deserve, it’s shout out […]

Cool Cruel Summer July is Next Thursday (July 17th) · 9 July 2014

For time:10 power cleans (155/105)3 strict handstand pushups9 power cleans3 strict handstand pushups8 power cleans3 strict handstand pushups7 power cleans3 strict handstand pushups6 power cleans3 strict handstand pushups5 power cleans3 strict handstand pushups4 power cleans3 strict handstand pushups3 power cleans3 strict handstand pushups2 power cleans3 strict handstand pushups1 power cleans3 strict handstand pushups Cool Cruel […]

On the Minute… · 8 July 2014

Body-weight back-squat ladderRest 5 minutes3/4 body-weight push-press ladderRest 5 minutes1 1/2 body-weight deadlift ladderFor the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.Post number of minutes completed for each exercise […]

The 2014 Roots Summer Oly Meet · 6 July 2014

10 sprints for time:Row 150 metersRest 1 minute The 2014 Roots Summer Oly Meet The Roots Summer Oly Meet is a little over a month away and we’re gearing up for another awesome competition!The meet is August 9th and starts at 10am. This is the second of the two meet series with prizes awarded to […]

The Emperor Wears No Clothes · 5 July 2014

Split Jerk 2-2-2-2-2rest 3 minutesAMRAP 3 minutes6 box jumps6 burpeesrest 3 minutesAMRAP 3 minutes10 kettlebell swings100m run The Emperor Wears No Clothes CrossFit draws a lot of attention – both good and bad. Check out this article – What Motivates CrossFit Haters. And this one – CrossFit Primal Appeal  

Free Class & Intro Today at 11am · 4 July 2014

10 rounds for time of:3 weighted pull-ups, 45 lb.5 strict pull-ups7 kipping pull-ups Free Class & Intro Today at 11am Curious about CrossFit?  Please join us today at 11am for a free class and introductory session.  We’ll introduce you to a workout and teach you about CrossFit and how we operate at Roots. Questions?  Post […]

Happy 4th of July! · 3 July 2014

Check out the July Newsletter here! 4th of July WOD.In teams of four complete the 4th of July Extravaganza.   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. Please bring a food item to share.  BYOB […]

The Ghost · 2 July 2014

The Ghost 6 rounds of:1 minute of rowing1 minute of burpees1 minute of double-unders1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments. The Ghost Four-division and 6-time World Champion boxer Robert Guerrero used […]

Event Reminders! · 28 June 2014

Don’t forget!  Meet back at the track today!  Centennial Middle SchoolTen 100 meter sprints for time.Rest as needed between efforts. Post best and worst times to comments. Upcoming Event Reminders! A lot of great things are happening at Roots! Check it out! 4th of July Potluck – 9:30amCome on out for the annual +4th of […]