Pausing Front Squat 1-1-1-1-1Hold 3 seconds at the bottom of the lift. The Open Q&A – We Want to Hear From You! The CrossFit Open is a special time at CrossFit Roots. It’s perfectly placed during the transition from winter to spring and by the last Friday night, daylight savings has kicked in and the...Read More
Please note, the Erg WOD has been cancelled today as Lauren is out sick. Get well soon Lauren! Holleyman 30 rounds for time of:5 Wall ball shots, 20 pound ball3 Handstand push-ups225 pound Power clean, 1 repHolleyman is the last benchmark work for January. Come log you score and compare to October! Why I Did...Read More
5 rounds:Run 200m3 rope climb This is the benchmark series workout for the rope climb test. Log your workout! Paleo and Zone You’ve heard us talk about two methods to get you dialed in to a healthy and sustainable way of eating: Paleo and Zone. Paleo: A way of eating that mimics the way our ancestors...Read More
Tabata This! Tabata rowRest 1 minuteTabata squatRest 1 minuteTabata pull-upRest 1 minuteTabata push-upRest 1 minuteTabata sit-up Catch the Fever… Are you signed up for the Open? Check out this series (Part 1) of why folks at Roots participated in the Open last year and plan to do so again in 2015! Why I Did the...Read More
Four sets for times and efficiency:10 Box Jumps (30″/24″)10 Toes to Bar10 Alternating Pistols Rest. Then… Four rounds for time of:5 Squat Cleans (185/125 lbs)10 Chest-to-Bar Pull-Ups20 Double-Unders Winter Class Additions and Changes We wanted to highlight a few winter schedule additions and changes. First, we will now offer an Olympic Weightlifting for CrossFit class...Read More
Overhead Squat 5-5-5-5-5 reps Ali is Official! Look what showed up in the mail this week! Ali’s CrossFit Level 3 certificate. Last month she took and passed the CCFT exam earning the title of Certified CrossFit Trainer. While the certificate courses are open to trainers at all stages of development, CrossFit Certifications are advanced credentials that ensure experienced...Read More
Helen 3 rounds for time of:Run 400 meters1.5-pood kettlebell swings, 21 reps12 pull-ups Helen is part of the yearly benchmark series. Log your score! Did you do Helen the last time it was programmed for the benchmark series? How does your time compare? Post to comments. Why I Did the Open – David Allen Today is...Read More
Backsquat3-3-3-3-3thenPress1-1-1The 3RM back squat is part of the yearly benchmark series. Log your score! What’s My 1 RM? Today we’ll work up to a 3 rep max back squat. This 3RM lift is part of the yearly benchmark series and this will be the second of four times in which we do this lift and rep...Read More
