Tuesday, June 29, 2010


Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Sunday, June 27, 2010


Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups

Check out the quick video tour of the future home of CrossFit Rota


Saturday, June 26, 2010


Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Wednesday, June 23, 2010

Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

Tuesday, June 22, 2010

Monday, June 21, 2010

1st WOD

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Meet at my house 7:00

Saturday, June 19, 2010

Crossfit Rota

Coming Soon. We are currently training out of our houses. However, we have secured a location and are in the process of moving in.