Archive for the ‘Workouts’ Category

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 […]

Meet at Centennial Middle School Track · 28 June 2014

3 rounds for time of:20-lb. medicine ball cleans, 50 repsRun 800 meters Meet at Centennial Middle School Track Oh yea!  Meet us at Centennial Middle School Track for today’s workout at 8:30 or 9:30am. Sure, running 800s in the parking lot is ok when you have to, but come test this mainsite workout on a […]

Performance and Body Composition Gains Through Refining the Inputs: Cara’s Challenge Recap · 26 June 2014

Complete as many rounds as possible in 15 minutes of:15-foot rope climbs, 2 ascents20 wall-ball shots, 20-lb. ballRun 200 metersPost rounds completed to comments. Performance and Body Composition Gains Through Refining the Inputs: Cara’s Challenge Recap 1. Why did you sign-up for the challenge?  I had two main goals in signing up for the challenge: […]

Saturday Workout – Don’t Miss It · 24 June 2014

Deadlift3-3-3-3-3 Saturday Workout – Don’t Miss It As many of you know, we follow the CrossFit mainsite programming on a two week delay. That means that this Saturday, the workout will be:3 rounds for time of:20-lb. medicine ball cleans, 50 repsRun 800 metersThis workout is MUCH more fun when done at a track and it’s […]

Friend and Family and CrossFit · 23 June 2014

Overhead Squat 10-10-10-10-10 reps Friend and Family and CrossFit It’s not uncommon for us to receive an email from a Roots member asking for a recommendation for an affiliate for a friend in another city or town in the US.  Many Roots members have brought friends and family to a CrossFit workout over the holidays when […]

Accuracy · 22 June 2014

3 rounds for time of:Row 15 calories10 burpeesJump over the rower on each rep of the burpee. Accuracy Accuracy is one of the ten general physical skills in one of CrossFit’s four models that go into it definition of fitness. It plays a role in many CrossFit movements from wallball to the snatch and clean and […]

THERE IS NO PILL FOR THIS · 22 June 2014

In teams of two: 100 handstand push-ups100 chest-to-bar pull-ups100 wallball Bryce’s muscle up THERE IS NO PILL FOR THIS Our diet has caused 20% of adults and 10% of children to have damaged livers on par with what is seen in heavy drinking alcoholics. 30 years ago this was so rare that there was no […]

Delayed Onset Muscle Soreness and You. · 20 June 2014

Information and description about delayed onset muscle soreness.