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

Back squat 1-1-1 Deadlift 1-1-1 This is 2/3rds of The CrossFit Total. We will do the Press tomorrow.  Today kicks off The CrossFit Total at Roots! We have created a CrossFit Total worksheet to complete prior to coming to class. Please click the link and download the spreadsheet to your computer. Please do not enter any numbers into the online version! – download it first.  CrossFit Total Worksheet Please read The CrossFit Total article so you are prepared for the structure of this lifting session. A few CrossFit Total reminders: 1. You get three attempts at each lift. That means if the bar comes out of the rack on a backsquat, you make an attempt at pulling the bar on a deadlift, or you initiate a press – it counts as one of your attempts – whether or not you make the lift. 2. You may not go down. 3....Read more

In teams of 2, row 10k. Partners must each row 5,000m in equal increments. Before workout begins, partners will commit to the increment they will hold throughout the workout. Example, partners can choose to each row 250m, 500m, 600m, 1,000m each turn, but this must stay consistent throughout the 10k. Don’t forget! The CrossFit Total starts tomorrow. Check out the details in yesterday’s post and come prepared to rock it! We’ll post a helpful spreadsheet tomorrow!  Read more

On an 8-minute running clock, perform 1 minute each of: Squats Push-ups 20-inch box jumps Pull-ups Inverted burpees Wall-ball shots, 20-lb. ball Burpees Double-unders Post reps completed for each exercise, and total reps completed to comments. That’s right, on Monday and Tuesday of this coming week, we’ll complete The CrossFit Total within each group class! We’ll test the following 1 rep maxes on each day: Monday – back squat and deadlift, 1-1-1 Tuesday – press, 1-1-1 What is the CrossFit Total, you ask?  It’s the sum of your (unbelted, so don’t ask) one rep max deadlift, back squat, and shoulder press. The CrossFit Total protocol consists of taking 3 attempts to find your heaviest load for each movement. The combined total of these movements can then be used to see where you stack up in your journey from beginner to advanced athlete status. It’s also a great way to check-in...Read more

CrossFit Open 12.1 Complete as many reps as possible in 7 minutes of: Burpees This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed. Additional Notes The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made. If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed. We are excited to announce a new product that we’ll have on-hand at...Read more