CrossFit Total Starts Tomorrow!

In teams of 2, row 10k. Partners must each row 5,000m in equal increments. Before workout begins, partners will commit to the increment they will hold throughout the workout. Example, partners can choose to each row 250m, 500m, 600m, 1,000m each turn, but this must...

The CrossFit Total – Monday and Tuesday

On an 8-minute running clock, perform 1 minute each of: Squats Push-ups 20-inch box jumps Pull-ups Inverted burpees Wall-ball shots, 20-lb. ball Burpees Double-unders Post reps completed for each exercise, and total reps completed to comments. That’s right, on...

KilKliff Comes to Roots – Double Awesomeness!

CrossFit Open 12.1 Complete as many reps as possible in 7 minutes of: Burpees This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps...

Paleo Chocolate Chip Cookies

Open Tally: 39 athletes signed up! 3 rounds for time of: Row 500 meters 25 GHD sit-ups 25 hip extensions Before I had kids, I swore that my kids would be Paleo. A corn chip would never touch their lips, they would never have sugar, and they would be raised on grassfed...

We Love Your Kids, But…

Establish your 1-rep-max deadlift Then, with a barbell loaded to 50 percent of your max deadlift: 15 cleans for time 12 cleans for time 9 cleans for time Rest as needed between each set. Quick reminder for parents! Children are not allowed on the shop floor or any of...