Workout 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Last night in our home state of Colorado, Dave […]
Order Your Dinner for 16.4 HERE. Helen 3 rounds for time of: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups If you follow any well-known CrossFitters or Games athletes on social media, you’ll often see posts or hashtags with the words paleo, zone, and macros. Each word represents a method for food consumption that […]
Order Your Dinner for 16.4 HERE. Push Press 5-5-5-5-5 The fun keeps on rolling as we head into the fourth week of the 2016 CrossFit Open! This week, we are excited to host Local’s Week at Friday Night Lights! Be sure to put in your food order (ORDER HERE) and checkout the line-up of sponsors […]
9-15-21 reps for time of: Row for calories 115-lb. power snatches The results are in after yesterday’s final day to work through 16.3! When it was all said and done, 31 of you got your first bar muscle-up this past week. Congratulations! Did you think you would be able to do it? What skills do […]
“Chelsea” Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete. Your […]
Submit your 16.3 score! Today’s workout is at Centennial Middle School Track. Terry For time: 1-mile run 100 push-ups 100-meter bear crawl 1-mile run 100-meter bear crawl 100 push-ups 1-mile run It was raining PR’s Friday at Roots. We had an unofficial count of 28 athletes who got their first ever bar muscle-ups! Kill Cliff […]
Saturday classes at Roots at 7:30am or Centennial Middle School Track at 9am. Shop Wod Front Squats 5-5-5-5-5 Track Wod Every 2 minutes for 20 minutes, alternating: partner wallball passes partner wallball run Two classes this Saturday?! That’s right, and you can crush both! This Saturday we’ll be holding an early morning class at 7:30am at the shop, and […]
Special bar muscle-up clinic with Nicole today at 10am. No sign-up, just show up. Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. A lot of people were calling it; bar muscle-ups. Well, they’re here and it’s time […]
Last chance to pre-order your Yellowbelly for Friday night! 5 rounds: 5 weighted strict pull-ups 1min max-effort slamballs 1min max-effort abmat situps Rest 2min It’s week 3 of our 5 week journey through the CrossFit Open. Tonight we’ll learn what’s in store for us in 16.3. Come by the shop at 6pm for the announcement. […]
Pre-Order your Yellowbelly for this Friday night! 3 attempts to perform 15 bodyweight overhead squats This is part of your yearly benchmark series. Log your score! Michael Pollan has a new documentary series out called “Cooked”. It’s a 4 part series with each episode focusing on one of the natural elements (fire, earth, water, and air) […]
