“Nutts” For time: 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 Nutts is part of the Yearly Benchmark Series. Log your score! Yes, this workout looks “crazy.” Read More
In 15 minutes, complete as many rounds as possible of: Run 200m 20 GHD sit-ups 20 Back Squats (155/105) The 2016 Paleo Crocktoberfest brought out the best in crockpot creations. Over ten people battled for the title of Ultimate Crocktologist with additional entries in the dessert and drink categories. A talented tasting panel of five...Read More
Complete as many rounds as possible in 20 minutes of: 5 clean and jerks (185/135) 10 toes-to-bars Rest 30 seconds Recognize those faces? Grab a cup of coffee this morning and learn how the workout “Nicole” got it’s name, the evolution of the CrossFit Level 1, Level 2 and the new Certified CrossFit Level-3 Trainer (CF-L3)...Read More
Complete as many reps as possible in 10 minutes of: Muscle-ups Come in today and get a full hour of practice learning new drills and skills to conquer the muscle-up. Already have a muscle-up? Great, lets work on linking them efficiently and getting the most work accomplished in 10 minutes. Happy Friday!Read More
42 cal row 21 jerks (95/65) 30 cal row 15 jerks (115/80) 18 cal row 9 jerks (135/95) Notice both athletes are in a slightly closed shoulder angle. If they were passively hanging from the bar their shoulders would be directly under the bar, but they’re engaged through their shoulders which places the shoulder slightly...Read More
For time: 50 wall-ball shots 50 deadlifts, 185-lb. 50 handstand push-ups Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall. Read More
Overhead squat 5-5-5 reps Snatch balance 3-3-3 reps Hang squat snatch 1-1-1 reps In past blog posts we’ve talked about how our bodies are all about efficiency and how essentially, if there is something you don’t use, your body will get rid of it. Kate Galliett addresses this in her ebook “The Movement Manifesto”. She...Read More
Complete as many rounds as possible in 25 minutes of: 45-lb. thrusters, 25 reps 25 burpees 45-lb. sumo deadlift high pulls, 25 reps The 2016 CrossFit Roots Harvest Hoedown went down this past Saturday at Roots and it lived up to all the hype! 26 teams showed up to give their all and one could...Read More
