“Fight Gone Bad” Three rounds of: 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) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a...Read More

2 rounds for time of: 50 L pull-ups 50 AbMat sit-ups We’re on Day 3 of the CFR Spirit Week and now we’re getting to the good stuff!  Today, we bake!  Get on with your baking self! Bring a Paleo baked good to share with your class.  Please post to comments when you’ll be bringing...Read More

CrossFit Open Athlete Tally: 72 athletes are IN! “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! Day 2 of Spirit...Read More

21-15-9 reps for time of: 275-lb. deadlifts Strict ring dips It’s Day 1 of Spirit Week (what’s Spirit Week?) and that means Pajama Day!  That’s right. Put your lulu tights back in the drawer and your Reebok Nanos back in the closet. It’s pajama day at Roots. The 5:30am coaches are particularly excited about this…  This WOD...Read More

Deadlift 2-2-2-2-2 This workout is part of the Yearly Benchmark Series. Log your workout! Spirit Week starts tomorrow! Check it out here so you know what to do starting Monday.  Read More

CrossFit Open Athlete Tally: 70 athletes are IN! “Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Nate is part of the Yearly Benchmark Series. Log your score! Remember Homecoming week in High School? That’s ok, we don’t either. BUT we do know that...Read More

5 rounds for time of: 25 GHD sit-ups 25 back extensions 15-foot legless rope climb, 5 ascents Each rope climb should begin and end seated on the floor.  Winter is still in full force, but spring break is just around the corner. Spring break conjures up ideas of a food challenge and many folks have...Read More

Tabata push-ups Run 2 miles Bottom-to-bottom Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No...Read More

CrossFit Open Athlete Tally: 64 athletes! 21-15-9 reps of: Dumbbell thrusters L pull-ups Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken. Record dumbbell load and type of pull-ups performed to comments. The 2016 CrossFit...Read More

CrossFit Open Tally: 63 athletes! Shoulder Press 1-1-1 This is Part 3 of The CrossFit Total! and CrossFit Tag Today we finish out the CrossFit Total with a one rep max press! Followed by some good fun. CrossFit Total Worksheet  Read More