Free Beginner Class on Sunday at 10:30am. 5 rounds of 30 seconds of work followed by 30 seconds of rest of:Hang power clean (95/65)Chest to bar Pull-upMuscle UpBox Jump 24/20Incline Push Up A 12-Hour Window Given how readily accessible food is and our fewer and fewer hours of nightly sleep, it’s easy to see how our […]
Luke For time:Run 400 meters155-lb. clean and jerks, 15 repsRun 400 meters30 toes-to-barsRun 400 meters45 wall-ball shots, 20-lb. ballRun 400 meters1.5-pood kettlebell swings, 45 repsRun 400 meters30 ring dipsRun 400 meters155-lb. weighted lunges, 15 stepsRun 400 meters Post time to comments. Sign-up for the CrossFit Open! Nicole, Marge, and Castro are registered for the 2015 […]
In teams of two:6 minute AMRAP5 back squats (135/95)10 toes-to-bar6 minute AMRAP10 wallball10 burpee3 minute AMRAP5 back squats (135/95)10 toes-to-bar Roots Weightlifting Club – Winter Session The Roots Weightlifting Club is a USAW club team that trains four days a week. The club is preparing to start its next three month cycle and is looking […]
5 rounds for time of:20 strict ring dips135-lb. thrusters, 14 reps Sleep, Recovery, and Weight Gain This past week, I spent six days traveling to Asia and back. 13 opeour plane rides, an 18-hour time change, and unfamiliar territory left my sleep habits in disarray. Coming home on Monday night I hopped on the scale […]
Hang Squat Snatch 1-1-1-1-1-1-1 repsthen“Annie”50, 40, 30, 20, 10double-undersabmat situps Annie is part of the yearly benchmark series. Log your score! January 15th This should be an important date in your mind. Why? Because it’s the first sign-up day of the 2015 CrossFit Open. The CrossFit Open is one of the most wonderful times of […]
Women’s Only free Beginner Class today, Monday January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. Fran21, 15, 9 thrusters (95/65) pullups PRYL Food Challenge Results In November, a group of Roots athletes embarked on a Paleo journey. The prescription was to eat strict […]
Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. Today’s workout is at the Centennial Middle School track. Come find out what track WODs are all about! With a partner:10,9,8,7,6,5,4,3,2,1 partner wallball throwsrun 100ydskb swings Food Challenge […]
Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. Today’s workout is at the Centennial Middle School track. Come find out what track WODs are all about! In teams of 3:1.5 mile sled drag1.5 mile run Spice […]
Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. 21-18-15-12-9-6-3 reps for time of:power cleans (95/65)sit-upsback extensions Shout Out Friday! Here’s your chance. Give props, big-ups, and kuddos to the folks you workout next to everyday. […]
Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. “Loredo” 6 rounds for time of:24 squats24 push-ups24 walking-lunge stepsRun 400 meters Where’s Your Mindset? One thing we love about CrossFit and, perhaps even moreso, CrossFit for Kids […]
