Archive for the ‘Workouts’ Category

Weekend Plans! · 29 August 2014

Reminder!  Classes at North Boulder Park at 8:30 and 9:30am.  Meet at the Southwest corner of the park.  On a continuously running 3 minute clock, perform 8 sets of:400m run10 medball cleans (20/14)5 burpee over medball Weekend Plans! This weekend Roots makes a tour around Boulder.  See below for all of the weekend group class […]

Rising Obesity · 26 August 2014

10 2-minute rounds of:5 pull-ups10 push-ups15 squats5 pull-ups10 push-ups15 squatsRow for caloriesRest 1 minute between rounds. Score equals the total number of calories rowed. The Whys of Rising Obesity The Harvard School of Public Health explores the reasons Americans overeat and are getting fat. Read here. “Although sedentary lifestyles often share part of the blame […]

Sunday Funday · 23 August 2014

Complete as many rounds as possible in 30 minutes of:12 walking lunge steps15 GHD sit-ups15 hip extensions5 muscle-ups Sunday Funday  

Happy 40th to This Guy! · 23 August 2014

Complete as many rounds and reps as possible in 6 minutes of:3 Squat Snatches (135/95 lbs)6 Burpees Over the Barbell9 Chest-to-Bar Pull-UpsRest exactly 4 minutes, and then repeat, rest exactly 4 minutes, then repeat for a total of three 6 min AMRAPs.  Happy 40th to This Guy! Happy birthday Ryan!

Thank You! · 22 August 2014

Press5-5-5-5-5then4 rounds for time of:Row 500 metersRest 3 minutes Thank You! Thanks to everyone for a great turnout at the annual family picnic and shop anniversary party last Sunday!  It’s been a great year and we are very excited about what we have planned for you this fall! Happy Friday!

Commercials at the 2014 CrossFit Games · 3 August 2014

In teams of three, with only one partner working at each station at a time and in a set rotation:Complete five rounds for time of:Row 300m10 burpee box jumps (20″)15 slam balls (30/20)All partners complete five rounds of the above working in a follow the leader rotation. Commercials at the 2014 CrossFit Games CrossFit has […]

All Things Olympic Weightlifting Update! · 31 July 2014

For time:95-lb. thrusters, 30 reps20 GHD sit-ups400-meter run95-lb. thrusters, 20 reps30 GHD sit-ups400-meter run95-lb. thrusters, 10 reps40 GHD sit-ups400-meter run All Things Olympic Weightlifting Update! There is a lot going on in the Olympic Weightlifting World at Roots! Roots Summer Oly Meet We are less than two weeks away from the Roots summer Oly Meet!  More than […]

Xtreme Eating Awards · 31 July 2014

3 rounds:Row 20 cals20m handstand walk Xtreme Eating Awards The Center for Science in the Public Interest recently released it’s Xtreme Eating Awards for 2014.  It’s their list of the top food bombs available throughout chain restaurants across America. “When French toast is ‘Bruléed,’ fries are ‘bottomless,’ and steaks are now garnished with not just […]

Are You an Abstainer or a Moderator? · 29 July 2014

Complete as many rounds as possible in 20 minutes of:185-lb. hang power cleans, 3 reps6 strict ring dips9 box jumps, 30-inch27 double-unders Are You an Abstainer or a Moderator? Seven years ago I found CrossFit and shortly after CrossFit I found the Zone and Paleo Diets – and the combination changed my life for the […]

Helen! · 28 July 2014

Helen3 rounds for time: 400 meter run 21 kettlebell swings (1.5 pood) 12 pull-ups Helen Please join us in congratulating Lindsay Whitcher on the birth of her third baby!  Grant David Whitcher was born today at 3:44 pm weighing in at a whopping 10 pounds 13 oz! Mom and baby are doing great!