In teams of two: Complete 3 rounds of: 40 wallball30 burpees20 hang power clean (135/95)100 double unders. While Partner 1 completes as much work as possible toward the completion of the 3 rounds, Partner 2 runs 100m. Partners switch when run partner returns. Score is total time minus :20 seconds for every 100m run by team. […]
For time:50 Medicine ball cleans, 20 pound ball15 foot Rope climb, 5 ascents40 Medicine ball cleans, 20 pound ball15 foot Rope climb, 4 ascents30 Medicine ball cleans, 20 pound ball15 foot Rope climb, 3 ascents20 Medicine ball cleans, 20 pound ball15 foot Rope climb, 2 ascents10 Medicine ball cleans, 20 pound ball15 foot Rope climb, […]
For time:95 pound Overhead squat, 30 reps7 Muscle-ups95 pound Overhead squat, 20 reps5 Muscle-ups On the Importance of Spotting Once you’ve done CrossFit for awhile, it’s easy to overlook some of the simple, routine safety checks. One of them is spotting. The video in today’s post is incredibly funny. Laugh out loud funny; however, it […]
No classes today. Happy holidays and we’ll see you back in action tomorrow morning beginning at 5:30am. Did Santa bring you something CrossFit-related? Post to comments. Almost Paleo Apple Crisp Looking for a better dessert option for your holiday celebration? Stefanie and I crafted this apple crisp recipe on Thanksgiving. After 3 failed attempts at […]
Five rounds for time of:275 pound Deadlift, 7 reps30 Squats7 Handstand push-ups That reverse hyper by the front doorway of the shop is prehab and rehab gold. Use it. A Recipe and Reading Material My Mom made this last night as part of a dinner of roasted cauliflower, ribeye, and wine. It was fantastic and […]
Overhead Lunge6-6-6-6then box squats3-3-3-3-3-3-3-3-3-3-3-3 Free Week? On Thursday, Eric and I went skiing. After a fun but long cold day on the mountain we stopped in at the Bistro in Breckenridge for an early dinner, and as a side note, if you’re ever looking for a Paleo-friendly dining spot post ski in Breck, this place […]
The 12 Days of CrossFit Roots1 – rope climb2 – 50m run3 – bar muscle-up4 – handstand push-up5 – overhead squat (95/65)6 – burpee box jumps (up and over)7 – KB swings (24/16)8 – hang power clean (135/95)9 – toes-2-bar10 – wall ball11 – hand release push-up12 – pistol On the First Day of CrossFit […]
Clean 3-3-3-3-3-3-3 reps Created with flickr slideshow. Holiday Party Photos and Holiday Schedule Check out the 2012 Holiday Party photos on Flickr. Did you know that Roots has a Flickr account? We do, and we have quite a few albums up there with pictures of YOU at the shop. Check it out. And, stay tuned, […]
20 rep max back squat, 1 attempt “This One Doesn’t Look So Bad” Ever starred at the whiteboard and thought to yourself, “oh, just (insert any two straightforward CrossFit movements), this won’t be that hard.” Then three minutes into the workout you think to yourself, “what the hell was I thinking?! – this. is. awful.” […]
