Complete as many rounds in 20 minutes as you can of: 7 Handstand push-ups 12 L-Pull-upsRead more

Individually or in teams of two, complete:100 pull-ups100 KB swings (G/Y)100 double-unders100 overhead squats (95/65) For TEAMS OF TWO, complete 125 reps of each exercise. Nicole works through the pull-ups in the 100s workout at Regionals. Pacing makes a difference in this workout, but what pace? Like those pull-ups bars? So do we:) 4th of July Perhaps it’s because I grew up 10 minutes outside of DC, perhaps it’s because my Dad and half of my parents’ friends worked for the federal government, perhaps it’s because I spent every 4th on the National Mall from the time I was 18 and many before that, or perhaps it’s because my brother served as an officer in the Marine Corps – but no matter how I look at it, the 4th of July is hands down my most favorite holiday. The 4th of July is inclusive.  Are you an American?  Then join...Read more

5,000 meter partner row for timeSwitch every 250 metersEvery 250 switch, partner that comes off the erg must complete 25 anchored abmat sit-ups and smile while doing it.Read more

CrossFit Roots does the one rep max thruster from the 2011 regionals.Read more

For total reps7:00 minutes power snatch (135/95)5:00 minutes burpees3:00 minutes double-unders Alice’s Wonderland You walk into the shop and you check the board.  Deadlifts today.  Glancing over the board you see a woman named Alice deadlifted 190 pounds for a 3 rep max.  You later find out that Alice is 5’3″(ish).  Ok, that’s pretty good.  Then you learn that she weighs maybe 115 pounds and every lift was picture perfect.  Ok, we’re catching your attention. But then the kicker – Alice is 54 years old. Over the past four months Alice has come in to her own at Roots front squatting 120 pounds for reps, doing full blown regular kipping pull-ups with no bands, deadlifting 3×190 like it was her job, and we’re pretty sure she has a handstand push-up in her future. Alice has always worked hard and pushed herself but she’s also always kept an eye on form....Read more