WOD
Monday 110411
"Fran"
Three rounds, 21 - 15 - 9 reps for time of:Thrusters, 95#/65#Pull-ups
Post time to comments.
Trainers learning to be better trainers at the Coaches...
Saturday 110409
Head to CrossFit Roots for the CrossFit 11.3 WOD
CrossFit Open Workout 11.3
Come one come all to the CrossFit Roots Community Day! We’ll run heats...
Friday 110408
As a team of four, complete as many reps as possible in 12:00 of:
Prowler push 20mDumbell push press, 40#/25#Kettlebell swings, 1.5 pood/1 pood
In this...
Thursday 110407
On a 10:00 (12:00) running clock:
Row 2kThen, with remaining time reach a 3RM weighted dip
Post dip weight (including bodyweight) to comments.
Jamey doing speed...
Wednesday 110406
CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:Squat clean & jerk, 165#/110#
Post rounds and reps to comments.
Chris...
Monday 110404
"Jack"
Complete as many rounds as possible in 20 minutes of:
10 Push press, 115#/75#10 Kettlebell swings, 1.5 pood/1 pood10 Box jumps, 24"/20"
Post rounds and additional...
Friday 110401
"Murph"
For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If...
Thursday 110401
Bench press 3 - 3 - 3 - 3 - 3 reps
Post loads to comments.
Addie has a bit more work to do than...
Wednesday 110330
CrossFit Open WOD 11.2Complete as many rounds and reps as poosible in 15 minutes of;
9 Deadlift, 155# (100#)12 Push-ups15 Box jumps, 24" (20")
Push-ups are...
Monday 110328
Seven rounds for time:
3 Front squats, 185#/125#7 L-pull-ups
Post time to comments.
Ross with a rock solid knees to elbows while rope climbing.
Hot Dogs &...