For time: 185-lb. weighted lunges, 20 steps 20 muscle-ups 200-ft. handstand walk 185-lb. hang power cleans, 20 reps 20 box jumps, 36-inch box 20 handstand push-ups to 6-inch deficit 185-lb. front squats, 20 reps After Day 3, which involved Murph, a squat clean ladder, and Double DT (yep, it was exactly what it sounds like),...Read More

7 rounds for time of: 95-lb. sumo deadlift high pulls, 10 reps 10 ring dips @mathewfras 🇺🇸 dusts the field in the opening event of the 2016 Reebok CrossFit Games, finishing the 7k run in 34:10.27—over a minute faster than the next-closest finisher @BridgesJ3 🇺🇸 . #CrossFitGames #CFG10 #CrossFit 📷 @metconphotos A photo posted by...Read More

Front Squat 3-3-3-3-3 After a 1-week road trip where we didn’t do much other than ride in a truck, eat and drink not-so-Paleo food, and very little exercise, we decided to come back and jump back into Zoning our food for a few weeks. We tried out this new recipe from PaleoLeap.com and it was...Read More

Nutts 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate This is part of your yearly benchmark series. Log your score! “This will be one of the most difficult CrossFit Games. Probably the...Read More

Griff Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Beginning today we are instating a strict-only pull-up policy for the next 4 weeks. We’ve learned in the past that a month of dedication to any one movement or one aspect of fitness (Remember January Mobility Month?) provides real tangible...Read More

Weighted Strict Pull-ups 3-3-3-3-3 We recently posted about Dynamic Knee Valgus and how exposing your knees to the demands of sport without some level of general physical preparedness can increase your risk of injury. More broadly, if an athlete does not train to a base of general physical fitness, sport exposes the athlete to increased...Read More

T.J. For time: 185-lb. bench presses, 10 reps 10 strict pull-ups 135-lb. thrusters, max set Repeat the triplet until you have completed 100 reps of the thruster. Checkout the behind the scenes coverage of the California Regional. See Josh Bridges strong come back since last year when he didn’t qualify for the Games and see...Read More

Nate As many rounds as possible in 20 minutes 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings This is part of your yearly benchmark series. Log your score! Kill two birds with one stone today and have a helluva good time doing it! Start at the shop for your yearly benchmark workout, Nate, and...Read More

Come out to the Boulder Beer Co. Brew Run this Saturday! Press 3-3-3-3-3 A big THANK YOU to the Reebok Nano truck, Steve and Stacy for driving it, and all the Roots athletes who came out this past Wednesday to celebrate and perform the Cool Cruel Summer workout, Hotshots 19. The event was great and Fate...Read More

With a pair of 45-lb. dumbbells, 4 rounds for time of: 50-meter weighted lunge 350-meter farmers carry Don’t forget, if you’re around this upcoming beautiful weekend and looking for something fun to do outside, the Boulder Beer Co. Brew Run is this Saturday! CrossFit Roots is the official fitness partner of the event and we...Read More