The Week of the GHD – Hip Extension Monday

30 minutes work on understanding and performing the hip extension, then: 15 minute amrap:10 toes to bar20 kettlebell swings (think stable midline!)30 double unders400m run complete 3 push-ups between each exercise BIG ANNOUNCEMENTS Lulu For Everyone – The...

Winter Rowing Program

Scavenger Hunt photos posted in the Roots photo album, click the link to the right under Roots. 3 rounds for time:10 clean and jerks400m runthenrest exactly 1 minute100 double unders for time Announcing the 2010 Winter Rowing Programs at Roots Click here for dates,...

USAW/CF Open, Day 2

Deadlift3-3-3-3-3 Day 1 Recap June and Tracy kicked off Day 1 of the USAW/CrossFit Open with stellar performances. June hit PRs in both her snatch and clean & jerk and, as she left for the AMRAP, said, “I’m going to kill this shit!”  Quite the...

Abu Dhabi Fast Food

SIGN-UP FOR FIGHT GONE BAD. Split Jerk 1-1-1-1-1-1-1 repsthen:As many rounds and reps as possible in ten minutes of:6 Squat cleans (55/30kg)12 Pull-ups24 Double-unders   Tracy, June, and Nicole head down to the Olympic Training Center in Colorado Springs next...