Five rounds for time of:275 pound Deadlift, 7 reps30 Squats7 Handstand push-ups That reverse hyper by the front doorway of the shop is prehab and rehab gold. Use it. A Recipe and Reading Material My Mom made this last night as part of a dinner of roasted cauliflower, ribeye, and wine. It was fantastic and...Read More
Overhead Lunge6-6-6-6then box squats3-3-3-3-3-3-3-3-3-3-3-3 Free Week? On Thursday, Eric and I went skiing. After a fun but long cold day on the mountain we stopped in at the Bistro in Breckenridge for an early dinner, and as a side note, if you’re ever looking for a Paleo-friendly dining spot post ski in Breck, this place...Read More
The 12 Days of CrossFit Roots1 – rope climb2 – 50m run3 – bar muscle-up4 – handstand push-up5 – overhead squat (95/65)6 – burpee box jumps (up and over)7 – KB swings (24/16)8 – hang power clean (135/95)9 – toes-2-bar10 – wall ball11 – hand release push-up12 – pistol On the First Day of CrossFit...Read More
Clean 3-3-3-3-3-3-3 reps Created with flickr slideshow. Holiday Party Photos and Holiday Schedule Check out the 2012 Holiday Party photos on Flickr. Did you know that Roots has a Flickr account? We do, and we have quite a few albums up there with pictures of YOU at the shop. Check it out. And, stay tuned,...Read More
20 rep max back squat, 1 attempt “This One Doesn’t Look So Bad” Ever starred at the whiteboard and thought to yourself, “oh, just (insert any two straightforward CrossFit movements), this won’t be that hard.” Then three minutes into the workout you think to yourself, “what the hell was I thinking?! – this. is. awful.”...Read More
Five rounds for time of: 50 Double-unders 185 pound Push jerk, 10 reps Rest 1 minute Salmon Order Pick-up – Tomorrow. Did you place a pre-order for the Wild Caught Alaskan Sockeye Salmon? Matt came by this afternoon but most people were not able to pick up because of the timing so we were not able...Read More
AMRAP 15 minutes: 3 dumbbell squat cleans (45/25)3 front squats6 lungers (on shoulders)Run 200m Sunday Post-Party Congratulations to anyone who made it in for the 8am workout this morning after attending last night’s festivities. Stay tuned this week for pictures and more… Read More
Fight Gone Bad The stations are:Wall-ball: 20 pound ball, 10 ft target. (Reps)Sumo deadlift high-pull: 75 pounds (Reps)Box Jump: 20″ box (Reps)Push-press: 75 pounds (Reps)Row: calories (Calories) In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The...Read More
