2 rounds for time:Row 30 calories20 burpees over the rower10 squat snatch (155/105) Walker – Ambassador of Kwan. We wanted to let you know about some exciting news for Walker. Walker recently took a job with Wasserman Media Group, a sports marketing firm, and will no longer be coaching at Roots. While we’re not losing him […]
Overhead Squat5-5-3-3-3-1-1-1-1-1 Heavy Days, Scaling, and Your Fitness Everybody loves a sexy metcon. It’s true. The sweaty long shit-show of a workout that is good for dinner table conversations and producing a “badass” feeling as you walk the streets of Boulder. But what about the sexy strength day? Many times we see athletes pack intensity and […]
Complete as many rounds as possible in 20 minutes of:Run 400 meters7 muscle-ups One Week In We are one week into the Spring Food Challenge and folks are literally in The Zone. Measuring cups and food scales are getting tons of work, dog eared block charts litter kitchen counters everywhere. Keep putting in the work everyone, […]
5 rounds for time of:135-lb. overhead walking lunges, 20 steps20 GHD sit-ups20 hip extensions Olympic Weightlifting Foundations Starts April 20th Olympic Weightlifting Foundations is here!* Come spend four nights with Ryan Landis learning detailed progressions of the snatch and clean and jerk. We will cover both movements and their variations in depth. If you consider […]
For time:70-lb. dumbbell snatches, 50 reps15-foot rope climbs, 5 ascents70-lb. dumbbell snatches, 40 reps15-foot rope climbs, 4 ascents70-lb. dumbbell snatches, 30 reps15-foot rope climbs, 3 ascents70-lb. dumbbell snatches, 20 reps15-foot rope climbs, 2 ascents70-lb. dumbbell snatches, 10 reps15-foot rope climb, 1 ascent Kale Salad with Sweet Potato and Chicken Here’s a go-to Kale Salad recipe […]
In teams of two, one person working at a time: AMRAP 12 minSnatch (115/75)BurpeeToes to Bar First person 1-1-1, second person 1-1-1, first person 2-2-2, second person 2-2-2… Happy Easter We’d just like you to know that it is OK to sneak away from your family on Easter to come in and train. Oh and don’t […]
Crain 2 rounds for time of:34 push-ups50-yard sprint34 deadlifts, 135 lb.50-yard sprint34 box jumps, 24-inch box50-yard sprint34 clean and jerks, 95 lb.50-yard sprint34 burpees50-yard sprint34 wall-ball shots, 20-lb. ball50-yard sprint34 pull-ups50-yard sprint Rethinking Diet – When Will Journalists Catch Up If you’re like many of your peers at the gym, your understanding of what constitutes a […]
Back squat 5-5-3-3-3-1-1-1-1-1 reps Congratulations Regional Qualifiers! The 2015 CrossFit Open has come to a close. What an experience! We saw the full gamut of movements with everything from 1 rep-max clean to rowing and thrustering for time. Some new movements entered the competition this year such as handstand pushups which came with a new […]
AMRAP 60 MINUTES of as many rounds of Helen as possible:Run 400 meters1.5-pood kettlebell swings, 21 reps12 pull-upsRepeat rounds for one hour. Every time you come off the pull-up bar, 10 burpees with a 20-lb. vest. Every time it looks like you’re not trying hard, 20 push-ups. Every time you put down the kettlebell, we’ll squirt you […]
