Clean and Jerk 25-35-45-35-25 Find your heaviest set of 25, 35, and 45 rep clean and jerk. Touch n’ go only. At this week’s coaches meeting we got off topic and started to discuss the standards we hold ourselves and our athletes to at the shop. After finishing up The Open last week we realized...Read More
Athletes Signed Up for The Open: 97 Sign-up HERE. For time: 9 bar muscle-ups 21 push jerks, 115 lb. 7 bar muscle-ups 15 push jerks, 115 lb. 5 bar muscle-ups 9 push jerks, 115 lb. Don’t forget! Tomorrow at 5:30PM is the Frozen Dead Guy Days COFFIN RACE tryouts at Roots. We are putting together...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!...Read More
Registration for the 2016 CrossFit Open begins today! Sign-up. More details to come. For time: Row 1,000 meters 5 rounds of: 20 back extensions 16 GHD sit-ups then, Row 1,000 meters CrossFit Roots Ascent is designed specifically for the needs of rock, ice, and alpine climbers. Needs that cannot be addressed in the format of...Read More
“DG” Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 35 pound Dumbbell thruster, 8 reps 35 pound Dumbbell walking lunge, 12 steps DG is part of the Yearly Benchmark Series. Log your score! You’re just two days away and wondering what to get that special CrossFitter in your life!...Read More
Split jerk 3-3-3-3-3-3-3 reps We are sad to announce that Katie’s two month stint at Roots is almost up! Katie came to us in September to help out on the coaching staff during Shane’s recovery. Katie, you have been an awesome addition to the Roots staff and we wish you the very best in your...Read More
Tabata Something Else Tabata pull-ups Tabata push-ups Tabata sit-ups Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. Score is total reps from all 32 intervals. We are so excited to welcome Shane back to the coaching floor starting Monday, November...Read More
Jerry For time: Run 1 mile Row 2K Run 1 mile Jerry is part of the 2016 Benchmark Series – log your score – and check the blog tomorrow for the debut of the entire workout list! For the second year running, Yasmeen Sokol took home the Crocktoberfest Cup. She won with a splendid carnitas...Read More
5 rounds for time of: 225-lb. deadlifts, 10 reps 75-lb. snatches, 10 reps 10 handstand push-ups 75-lb. snatches, 10 reps On Thursday, October 22nd, Trevor and Maura welcomed baby girl Simone Amelie Gibson to the world at 3:34 pm. Weighing in at 7 lbs, 4 oz and 19.5 in Simone entered the world with a full head of blonde hair! Mom and...Read More
