5 rounds for time of: 3 rope climbs Run 400 meters Use a 15-ft. rope, and each round perform one of the 3 climbs without assistance from your legs. Partner mobility is the best at working out those kinks you’d rather avoid. Grab a friend and stick around for an extra 10 minutes and work...Read More
“Freestyle Fran” 45 reps of each for time: 95-lb. Thrusters Pull-ups Partition as needed to complete 45 reps of each exercise as quickly as possible. Ari came home with the biggest portobello caps I have ever seen last weekend so I made this one up so we could chow down on them asap! If you’re keeping it...Read More
Deadlift 2-2-2-2-2-2-2 This is part of your yearly benchmark series. Log your score! “Why do we do that crazy thing with the legs straight out to the side?” If we look at the straddle position with our legs straightened and split wide there is obviously a lot of flexibility going on. Sitting in the position...Read More
Run 5k The Roots Harvest Hoedown is just 2 weeks away and we are excited! Our 1-day competition for teams of 2 (1 male/1 female) debuted in 2014 and was a BIG hit! 32 teams showed up to throwdown on the 3 events that day. Amazing prizes were taken home by both participants and spectators...Read More
7am Shop WOD 50 muscle-ups 9am Park WOD In teams of 3, 5 rounds each: 12 tuck jumps 6 jumping lunges 50m sled sprint Do you have a muscle-up? There’s no better time than now to start working towards it or make it better! Don’t have a pull-up yet? We’re going to work on that...Read More
7am Shop WOD Thrusters 5-5-5-5-5 9am Park WOD 5 rounds: 45s run at pace out 10s rest 45s run at same pace back 10s rest Goal is to reach your target each round Your score is the total amount of steps you were short/long each round Come into the shop early this AM and work...Read More
4 rounds: Deadlift x 5 then, 2min AMRAP: 40 double-unders 30 situps 20 slamballs Rest 2min between rounds Checkout this article that cites multiple studies relating consistent exercise programs to improvements in executive control. Executive control includes “inhibition (resisting distraction, maintaining focus), working memory, and cognitive flexibility (switching between tasks)” and is highly impaired in...Read More
“Joshie” Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.Read More
10x150m Row At CrossFit Roots, we believe that nutrition is crucial to health and performance, both in the short and long term. Whether you need to establish a lifelong approach to nutrition, improve your performance in a sport or make drastic changes to body composition, we are here to guide and support you in your...Read More
Ring push-up ladder Rest 5 minutes Body-weight front squat ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. Diamond found new tires for the gym! Start practicing!Read More
