5 rounds for time:5 box jumps (40/32″)10 pull-ups10 wallball (20/14)10 KB swings (24/16kg)Decrease box jump number by 1 rep each round. For example, Round 3 would begin with 3 box jumps. Updates New t-shirts are IN. Check them out on the fencing above the front desk. Order one for pick-up here. Sign-up for Ryan’s Winter...Read More
2/3rds TotalBack squat, 1 repShoulder Press, 1 repathletes may choose low or high bar back squat. all CrossFit Total Rules apply. athletes get 3 attempts at each lift. period. Read up on The CrossFit Total HERE. Gearing Up for a 1 rep Max Back Squat First of all, get your head in the game. Forget...Read More
Three rounds for time of:Row 1000 metersRun 800 metersOption 1: perform individuallyOption 2: complete in teams of two. If done in teams of two, must complete row in 250 increments and run in 200m increments (trading off with partner) It’s a HoliDAY (not a HoliWEEK or HoliMONTH) The holidays are a wonderful part of the...Read More
Five rounds for time of:20 Pull-ups30 Kettlebell swings, 1.5 pood40 Double-unders Holiday Pictures! Did you know that Roots has a Flickr account with many photos from the past few years?! You can visit it here. Also! – Nicole has made her 2011 year end project to upload ALL of the photos from Roots’ history. Stay...Read More
Three rounds for time of: 7 Muscle-ups 35 pound Dumbbell thruster, 21 reps Holiday Rush to CrossFit Roots! Don’t let the holiday rush pull you away from CrossFit this week. Sure, there’s lots to do, gifts to wrap, items to cook, and families to host BUT make sure you keep an eye on the shop....Read More
Deadlift 5-5-5-5-5 One for the Books. Thanks to everyone who came out for last night’s holiday bash! We’ll get photos up on Flickr today. Until next year!!Read More
Annual 12 Days of CrossFit Roots workout:1 broad jump2 bear crawl3 HSPUs4 burpee5 ring dips6 TGUs7 KB swings (G/Y)8 DB thruster (45/30)9 jumping lunges10 C2B pull-ups11 KTEs12 pistolsComplete this workout just as the song is sung. On the first day of CrossFit Roots, my true love gave to me, 1 broad jump. On the second...Read More
