“Tommy V” For time: 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in...Read More
CrossFit Games Open 11.1/14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches The Power snatch loads are as follows: Men and Masters Men 45-49, 50-54: 75lbs/35kg Women and Masters Women 45-54: 55lbs/25kg Masters Men 55-59, 60+: 65lbs/30kg Masters Women 55-59, 60+: 45lbs/20kg 11.1 became 14.1, which...Read More
Classes this weekend are offered at both the shop and North Boulder Park. Meet us at the South-West corner of the park. Sign-up as usual. Shop Workout 4 4-minute rounds of: 15 wall ball shots, 20-lb. ball to 12-foot target 30 medicine ball cleans, 20-lb. ball Row for max calories Rest 3 minutes between...Read More
Classes this weekend are offered at both the shop and North Boulder Park. Meet us at the South-West corner of the park. Sign-up as usual. Shop Workout Press 3-3-3-3-3-3-3 Park Workout Sprints 10 x 100m In case you missed it in the May Newsletter, this year we’ll be celebrating Roots’ 7th year Anniversary on...Read More
This weekends classes will be offered at the park and the shop. Please make sure you sign-up for the correct one in MBO. Masters Qualifier 16.3 Complete as many rounds as possible in 15 minutes of: 55 double-unders 15 chest-to-bar pull-ups 155-lb. hang power cleans, 5 reps Here’s your chance. Give props, big-ups, and kuddos...Read More
Jerry Run 1 mile Row 2K Run 1 mile This is part of your yearly benchmark series. Log your score! Come join Kirk at the shop at 5:30pm and get in your run in the sun. The Roots Roadhouse Fun Run has been running strong (see what I did there?) since the last week of...Read More
With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75 lb. From 5:00-10:00 use 95 lb. From 10:00-15:00 use 115 lb. Continue adding 20 lb. every 5 minutes for as long as you are able. The 2016 CrossFit Regionals Events have been released for Friday! That’s right, these are the events...Read More
Taylor 4 rounds for time of: Run 400 meters 5 burpee muscle-ups If you’ve got a 20-lb. vest or body armor, wear it. U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina,...Read More
Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Have a plan. We’ve talked about brain plasticity before and there we learned that through repetition our brains build connections or pathways that allow us to achieve that same act with less...Read More
Master’s Qualifier 16.4 55 burpees 34 overhead squats (95/65) 21 muscle-ups Check out Root Amy Jo above in her submission video of this same workout. She gets through all 21 muscle-ups under the 20 minute time cap! Well done Amy Jo! Read More
