Perform one deadlift every :30 seconds for 20 reps.Use 85% of your one rep max deadlift.If you fail to complete a rep on the :30, do not continue. Don’t Forget! – Thursday Happy Hour! Tomorrow is the Thursday Benchmark Workout followed by happy hour! Bring a beverage to share, bring your family or your significant […]
“Fran”Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-upsIf you did Fran on Thursday during the Benchmark Series then use dumbbells for today’s workout. tLast week’s Benchmark Series Fran. This week – Grace followed by happy hour! T-Shirts T-shirts are in and we have some extras for sale! Visit MBO to order and […]
In teams:21-15-9Row (cal)DB Thrusters (#45/30)Box JumpBurpeeWallBall Just like the 2010 Games team workout, one person starts the first exercise and teammates follow. Teammates can only move forward when the exercise in front of them has been completed by the teammate ahead of them. Jim finds that pull-ups are a lot easier with a few less […]
For time:225 pound Deadlift, 21 reps50 Squats135 pound Push press, 21 reps225 pound Deadlift, 15 reps50 Squats135 pound Push press, 15 reps225 pound Deadlift, 9 reps50 Squats135 pound Push press, 9 reps Thursday Happy Hour A quick reminder that this coming Thursday is the Benchmark Workout followed by happy hour! Come get in a great […]
BENCHMARK SERIES JUNE – WORKOUT 2 IS TONIGHT FROM 5-7PM. SIGN-UP ON MBO. IT’S FRAN. Complete as many rounds as possible in 15 minutes of: 30 second bar hang 10 Ring dips 20 Wall ball shots, 20 pound ball Welcome Newbies Nine folks just graduated from the Oly Foundations Course with Ryan. Look for these […]
CrossFit Roots talks about environmental factors in a constantly varied program.
Ian and his Boulder Rural Fire Dept team qualify for the Firefighter Combat Challenge in Myrtle Beach.
Congrats to Zac and Nicole for competing in this weekend’s Southwest Regional. Snatch balance 1-1-1-1-1-1-1 Thanks Sherry for sharing this video! Benchmark Thursday – Fran Benchmark Thursday workout 2 is Fran. Sign-up on MBO to come throw down on pull-ups and thrusters! This is a classic!
15min AMRAP:turkish getups x 3/sd200m runabmat situps x 20 Zac’s 22 HSPUs in 26 seconds! from CrossFit Roots on Vimeo. Action from Friday! Check out Zac on the third HSPU station from the right knock out 22 in a row. Hard to see but worth the look! Great job Zac.
