2 rounds for time of: 50 L pull-ups 50 AbMat sit-ups We’re on Day 3 of the CFR Spirit Week and now we’re getting to the good stuff! Today, we bake! Get on with your baking self! Bring a Paleo baked good to share with your class. Please post to comments when you’ll be bringing...Read More
CrossFit Open Athlete Tally: 72 athletes are IN! “Nutts” 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 This is part of your yearly benchmark series. Log your score! Day 2 of Spirit...Read More
21-15-9 reps for time of: 275-lb. deadlifts Strict ring dips It’s Day 1 of Spirit Week (what’s Spirit Week?) and that means Pajama Day! That’s right. Put your lulu tights back in the drawer and your Reebok Nanos back in the closet. It’s pajama day at Roots. The 5:30am coaches are particularly excited about this… This WOD...Read More
Deadlift 2-2-2-2-2 This workout is part of the Yearly Benchmark Series. Log your workout! Spirit Week starts tomorrow! Check it out here so you know what to do starting Monday. Read More
5 rounds for time of: 25 GHD sit-ups 25 back extensions 15-foot legless rope climb, 5 ascents Each rope climb should begin and end seated on the floor. Winter is still in full force, but spring break is just around the corner. Spring break conjures up ideas of a food challenge and many folks have...Read More
CrossFit Open Athlete Tally: 64 athletes! 21-15-9 reps of: Dumbbell thrusters L pull-ups Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken. Record dumbbell load and type of pull-ups performed to comments. The 2016 CrossFit...Read More
CrossFit Open Tally: 63 athletes! Shoulder Press 1-1-1 This is Part 3 of The CrossFit Total! and CrossFit Tag Today we finish out the CrossFit Total with a one rep max press! Followed by some good fun. CrossFit Total Worksheet Read More
Back squat 1-1-1 Deadlift 1-1-1 This is 2/3rds of The CrossFit Total. We will do the Press tomorrow. Today kicks off The CrossFit Total at Roots! We have created a CrossFit Total worksheet to complete prior to coming to class. Please click the link and download the spreadsheet to your computer. Please do not enter...Read More
In teams of 2, row 10k. Partners must each row 5,000m in equal increments. Before workout begins, partners will commit to the increment they will hold throughout the workout. Example, partners can choose to each row 250m, 500m, 600m, 1,000m each turn, but this must stay consistent throughout the 10k. Don’t forget! The CrossFit Total...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
