WOD

Wodn Wedns

CrossFit Roadhouse – CrossFit

warm up DU (No Measure)

Warm-up

3 rounds:

• 30 Double unders/Jump rope

• 10 Air Squats

2 rounds:

• 30 sec Goblet Squat Hold 70/53#

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Goblet Squat Hold 70/53#

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

Zots Press (3×5 emom )

45/35

Overhead Squat (5.3.1)

• 5-3-1 reps, work up to 85% of 1RM

Snatch (5.3.1)

• 5-3-1 reps, work up to 85% of 1RM

Metcon (Time)

3 rounds for time:

• 300 m Row

• 20 KB Power Snatch 53/35#

• 20 Hand-release Push-ups


Tuesday Crossfit

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

• 300 m Row

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Around the World CW

• 10 PVC Around the World CCW

Push Press (5×1.1.1)

• 1 Push Press

• 1 Push Jerk

• 1 Split Jerk

Bar starts from the ground. Increase weight to finish heavy.

Metcon (Time)

For time:

• 40-30-20-10 DU

• 8-6-4-2 Bar Muscle-ups
scale

2xSU

C2B/kips


Monday Crossfit

CrossFit Roadhouse – CrossFit

Warm up Goblet (No Measure)

2 rounds:

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Goblet Squat Hold 70/53#

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Goblet Squat Hold 70/53#

3 rounds:

• 10 Jumping Jacks

• 10 Mountain Climbers

• 10 Barbell Thrusters 45/35#

5k Row (Time)

Max Effort 5k Row
as partner row

Metcon (Time)

21-15-9

wallballs 20/14

situps

kbs 53/35
rx+ 70/53

scale 35/24

Monday CrossFit

CrossFit Roadhouse – CrossFit

Onramp week. 5 days till Saturday ruck. Get your rucks ready!

Warm UP PVC (No Measure)

Warm-up

• 400 m Run

• 10 PVC Around the World CW

• 10 PVC Around the World CCW

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

1 rounds:

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

5k Row (Time)

Max Effort 5k Row
As a partner row!

Metcon (Time)

21-15-9

Wall balls 20/14

Sit ups

Kbs 53/35
Rx+ 70/53

Scale 35/24 kbs


#oscarmike

Super Saturday Mystery Wod

CrossFit Roadhouse – CrossFit

Warm UP PVC (No Measure)

Warm-up

• 400 m Run

• 10 PVC Around the World CW

• 10 PVC Around the World CCW

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

1 rounds:

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

Metcon (Time)

Mystery Partner WOD


Friday Crossfit

CrossFit Roadhouse – CrossFit

warm up Pec (No Measure)

Warm-up

• 400 m run

3 rounds:

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

2 rounds:

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

2 rounds:

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

100 DOUBLE UNDERS (Time)

For time:

• 100 Double Unders

Metcon (3 Rounds for reps)

3 rounds for max reps:

• 90 sec row calories

• 30 sec Rest

• 90 sec Thrusters 45/35#

• 30 sec Rest

• 90 sec Walking Lunges 45/35#

• 30 sec Rest
rx+ 75/55


Thursday CrossFit

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

• 300 m Row

3 rounds:

• 10 Jumping Jacks

• 10 Air Squats

2 rounds:

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

ab killer (Time)

21-15-9 reps:

• T2B

• Ab MAt Sit Ups

Metcon (Time)

5 rounds for time:

• 10 Overhead Squats 115/75#

• 60 Double Unders
scale 95/65

120 SU


Wodn Wedns

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

• 200 Single Unders

4 rounds:

• 15 sec Arm Circles CW

• 15 sec Arm Circles CCW

• 15 sec Jumping Jacks

• 15 sec Mountain Climbers

• 15 sec Butterfly Stretch

• 15 sec Straddle Stretch

Bench Press (3×3)

• 3 sets of 3 reps, work up to 80% of 1RM

Ring Dips (3x max e2m)

use weight

Core Work

3 rounds:

• 10 AbMat Sit-ups w/ Plate 25/15#

• 10 Russian Twists w/ Plate 25/15#

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

• 4 Squat Cleans 185/125#

• 8 Box Jump Overs 24/20”

• 12 cal Row


Tuesday CrossFit

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

• 300 m Row

2 rounds:

• 10 Band Pull-a-parts

• 10 Band Passthroughs

• 10 Band Overhead Squats

3 rounds:

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

Snatch (5×2+1)

• 2 Hang Power Snatch

• 1 Squat Snatch

Increase weight to finish as heavy as possible.

Metcon (Time)

For time:

• 100 Pull-ups

Each time you drop from the bar, perform:

• 10 Burpees

• 20 Air Squats

The workout is complete when the total of 100 pull-ups is reached.


MONDAY CROSSFIT

CrossFit Roadhouse – CrossFit

Warm-up (No Measure)

• 20 cal ROW

2 rounds:

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

2 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Front Squat (3X3 E2M)

• 3 sets of 3 reps, work up to 80% of 1RM

Clean and Jerk (3X3 E2M)

• 3 sets of 3 reps, work up to 80% of 1RM

Core Work

3 rounds:

• 20 sec Lying Leg Raises

• 20 sec Rest

• 20 sec Plank on Elbows

• 20 sec Rest

• 20 sec Hollow Rocks

• 20 sec Rest

Metcon (Time)

21-15-9 reps for time:

• Clean

• Handstand Push-ups

rx 135/85#

rx+ 155/95

scale 95/65