“Gwen” Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. The Open Kicks Off in 17 Days. Are You Signed Up? By now, we might sound like a broken […]
21-18-15-12-9-6 and 3 rep rounds for time of:35 lb. (25lb) Dumbbell burpee, hang squat clean, thrusterrow 250m between every roundAthletes do not have to clap above head on burpee but must jump and have both feet leave the ground. Athletes can move from bottom of squat in hang squat clean straight into thruster. Sweet or […]
“The Chief”Max rounds in 3 minutes of: 3 Power cleans (135 lb) 6 Push-ups 9 Squats Rest 1 minute then repeat, for a total of 5 cycles. Score is total rounds completed. Athletes will pick-up where they left off in the previous round. Staying Back You’ve probably heard this at some point at Roots, either […]
“Amanda”Three rounds, 9-7- and 5 reps, for time of:Muscle-up135 pound Squat snatch Call for Judges The 2013 CrossFit Open is just 20 days away. The start of the Open each year also means a call for judges. The judging staff of the past few years has put in a lot of hours to judge all […]
CrossFit Roots welcomes athlete baby Lila Jane Nothwang to the crew!
5 rope climbs200m run4 rope climbs200m run3 rope climbs200m run2 rope climbs200m run1 rope climb Slowing it Down to Get it Right. Many people learn of CrossFit because a friend or co-worker told them about the intense or extreme thing called CrossFit. Rarely does someone hear about CrossFit via “I found this great program and […]
Roots describes the details of the annual Valentine’s Day workout.
Three rounds for time of:30 Pull-ups155 pound Deadlift, 30 reps30 Box jump, 24 inch box Mom and I used to do The Firm’s Standing Legs video a few times a week. After the first two weeks I remember feeling my leg and thinking, “I’ve developed a quad!” There’s Only One Way to Find Out. My […]
In teams of three, complete: 100 wallball (20/14)100 KB swing (32/24)75 toes to bar75 DB thruster (45/30)50 back squats (205/155)50 burpee box jumps Sunday Scramble. It’s 8:00pm on a Sunday evening. You headed out of town all weekend, played hard, relaxed well, caught a nap, and now you’re headed home on the Sunday evening let down […]
12 minute AMRAP:12 push-ups12 pistols12 DB snatches (45/25) Working the Workaround I spend many of my Fridays and Sundays flying to cities in the US and back to Boulder via airplane. Over the past few years, the airlines have made economy ticket travel a wretched, cramped, cattle herding industry in which they now sell you […]
