WOD

Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES :30 Row (Increasing Pace) 10 KB Deadlifts* 12 Single DB Curl to Press 12 Scap Push-Ups 10 Single DB Floor Press* *At 3:00 mark switch the KB Deadlifts to Russian Swings and switch the Single DB Floor Press to DB Floor Press. Workout Metcon (Time) 2 SETS FOR TIME* 25-20-15** Cal Row DB Bench Press (Athlete Choice, Moderate-Heavy) Immediately Into… 15-20-25** Cal Row Russian KB Swing (Athlete Choice, Heavy) -Rest 2:00 b/t Sets- *1 SET= Both Couplets. **Alt. Cals: 20-15-12 / 12-15-20, respectively. (Score is Total Time) Optional Finisher Metcon (No Measure) 2-3 SETS 30 Alt. V-Ups :30/:30 Side Plank 1:00 Plank -Rest As Needed b/t Sets- (No Measure)

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (8:00 MAX) :30 Bike Mod 10 Step-Ups 5 Hang Muscle Cleans + 5 Strict Presses 1-2 ROUNDS :30 Bike Fast 10 Box Jumps 5 Hang Power Cleans + 5 Push PressesCoach’s Note: From here go into your Teaching session of the Push Jerk. Strength Push Jerk (8-6-6-4*) *Start at a Moderate weight and build to a Moderate-Heavy weight. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 20/15 Cal Bike 15 Box Jump Overs (24/20) 10 Push Jerks (135/95)|(95/65) (Score is Rounds + Reps) KG BB: (60/42.5)|(42.5/30) Partner Workout Option Metcon (Calories) IN TEAMS OF 2… AMRAP x 20 MINUTES* 16 Box Jump Overs (24/20) 8 Push Jerks (135/95)|(95/65) *P1 completes 1 Full Round while P2 completes Max Cal Bike. Once a full round is complete P1 and P2 switch. (Score is Total Cals) KG BB: (60/42.5)|(42.5/30)

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – 100m Run + Max Samson Lunges MIN 2 – 5/5 Staggered Stance Good Mornings + Max Hollow Hold MIN 3 – :45 Up Down w/ 2s Pause in Push Up Plank MIN 4 – 10 Above The Knee Barbell DeadliftsCoach’s Note: From here, go into your Teaching of the Deadlift by means of our 3-Point Contact Drill! Strength Deadlift (6-6-6-6*) *Start Moderate and build to a Moderate-Heavy weight. (Score is Weight) Workout Metcon (Time) FOR TIME 100m Run 5 Deadlifts (225/155)|(155/105) 10 Bar Facing Up-Down 200m Run 10 Deadlifts 15 Bar Facing Up-Down 400m Run 15 Deadlifts 20 Bar Facing Up-Down 800m Run 20 Deadlifts 25 Bar Facing Up-Down (Score is Time) KG BB: (100/70)|(70/47.5)

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 20 Single Unders 5 Medball Squats 5 Medball Push Press 10 Tuck-Ups Into… AMRAP x 3 MINUTES 20 Single-Single-Doubles 10 MedBall Thrusters 5 Scap Pull-Ups 5 Strict Knee Raises*Coach’s Note: After the initial Warm-Up, have athletes grab Barbells and any other equipment they may need so you can immediately start prepping for the Extended Warm-Up Extended Warm-up Metcon (No Measure) EVERY 3:00 x 3 SETS :30 Double Unders or Single Unders 6 Front Squats* 3-5 Toes to Bar or Knees to Chest *Build up to and slightly past workout weight. Bar comes from the ground. (No Measure) Workout “GREEN WITH ENVY” (Time) 3 ROUNDS FOR TIME 50 Double Unders 25 wall balls 12 Toes to Bar 10 Front Squats (155/105)|(115/75) (Score is Time) KG WB: (9/6)|(6/5) KG BB: (70/47.5)|(52.5/35)

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 6 Y’s/I’s/W’s 6 Slam Ball RDL’s* :30/:30 Single Arm Slam Ball Overhead Hold 6 PVC Pass thrus + 6 PVC Snatch Grip Deadlifts *2nd Round: Slam Ball Deadlifts Into … 2 ROUNDS 6 Scap Push-Ups + 6 Push-Up Negatives (:03 descent) 6 Slam Ball Ground to Overhead* 6 Behind the Neck Snatch Grip Push Press 6 Scarecrow Snatches *2nd Round: 6 Slam Balls Strength Hang Power Snatch (6-6-3-3-3*) *Start at a Light weight and build to a Moderate-Heavy weight. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 3 MINUTES* 3 Hang Power Snatch (115/75)|(75/55) 6 Push-Ups 9 Slam Balls (30/20)|(20/10) -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) KG BB: (52.5/35)|(35/25) KG SB: (15/10)|(10/5)

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (8 ROUNDS; :20 WORK // :10 REST)* MOVEMENT 1 → Alt. Lunges MOVEMENT 2 → Alt. Deadbugs MOVEMENT 3 → Alt. Step-Ups MOVEMENT 4 → Alt. Bird Dogs *This is one full Tabata with each movement getting rotated through twice. Into … 2 ROUNDS 1:00 Row 6 Box Jumps 12 Alt. DB Goblet Lunges 9 Hollow Rocks + 9 Arch/Superman Rocks Strength Metcon (No Measure) 5 SETS* 6-10 Strict Knees to Chest Into… :15-:30 Hanging Tuck Hold** *Athlete can drop off bar b/t movements if needed. **Option to complete Hanging L-Hold. -Rest As Needed b/t Sets- (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES* 8 Box Jumps (30/24)|(24/20) 16 Sit-Ups 24 Alt. DB Goblet Lunges (50/35)|(35/20) *After every 2 Rounds completed, Row 250/200m. Row must be completed in 1:00 or less. (Score is Rounds + Reps) KG DB: (22.5/15)|(15/10)

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Bike (50-60 RPM) 12 Band Pull-Aparts 10 Scap Push-ups 8 Up-Downs Into… 1 ROUND 1:00 Bike (55-65 RPM) 10 Slow Banded Upright Rows 8 Tempo Knee Push-Ups (3111) 6 MOD Pace Burpees Into… 1 ROUND 1:00 Bike (65-75 RPM) 8 Tempo Push-Ups (Knees or Toes) 6 FAST Pace Burpees Strength Bench Press (6-6-6-6*) Tempo (31X1) *Start Light and build to a Moderate weight. After each set complete 15-20 DB Hammer Curls. (Score is Weight) Workout Metcon (1 Rounds for reps) EMOM x 15 MINUTES MIN 1 – 15/12 Cal Bike MIN 2 – Max Burpees MIN 3 – Rest (Score is Lowest Round)

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (7:00 CAP) :30 Single Unders 10 Ring Rows 5 Inchworms 10 Bootstrappers 1 ROUND :30 Single Leg Single Unders (:15 Each Leg) 10 Scap Pull-Ups 7/7 SA KB Deadlifts 7/7 SA KB Bent Over Rows 7/7 SA Russian KB Swings 1 ROUND :30 Double Unders / Double Under Attempt 10 Kip Swings 7/7 SA KB Deadlifts 7/7 SA KB Bent Over Rows 7/7 SA Russian KB Swings Strength Metcon (Weight) ON A 10:00 RUNNING CLOCK… Build to a Heavy weight of the Complex* 4 Single Arm KB Deadlifts 4 Single Arm KB Bent Over Rows 4 Single Arm Russian KB Swings :20 Single Arm KB OH Hold *Complete all reps on one arm and then complete all reps on the other arm with minimal rest b/t switching sides. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 400m Run 50 Double Unders 10/10 Hang KB Power Snatch (Athlete Choice)* 50 Double Unders 15 Pull-Ups *Option for DB Hang Power Snatch. (Score is Rounds + Reps)

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 6 Pike Shoulder Taps 8 Lunges 10 Alternating Tuck Ups Into… AMRAP x 4 MINUTES 6 Barbell Strict Presses 8 Back Rack Lunges 10 Alternating V-Ups Strength Metcon (Weight) 4 SETS* 5 Push Press + 8 Alt. Back Rack Lunges *Complete the Push Press immediately into the Back Rack Lunges. Weight must come from the ground. -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (1 Rounds for time) EVERY 3:00 x 6 SETS 10 Push Press (115/75)|(75/55) 12 Alt. Back Rack Lunges 20 Alt. V-Ups -Rest the Remainder of Time- (Score is Slowest Set) KG BB: (52.5/35)|(35/25) Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… 3 SETS* AMRAP x 6 MINUTES 6 Push Press (135/95)|(95/65) 8 Alt. Back Rack Lunges 12 Alt. V-ups -Rest 1:00 b/t Sets- *P1 completes a full round while P2 holds a Plank Hold. P1 must rest if P2 drops out of the Plank Hold. Once a full round is completed P1 and P2 switch. Pick up where you left off. (Score is Total Rounds + Reps) KG BB: (60/42.5)|(42.5/30)

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 MAX) :30 Row 5 Barbell Upright Rows 5 Scap Push Ups + 5 Shoulder Taps / side 10 Lunges Into… 2 ROUNDS :30 Row 5 Barbell Sumo Deadlifts 5 Hand Release Burpees 10 Step Ups Strength Hang Clean (3-Rep ) ON A 8:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Hang Squat Clean.* *This is meant to prepare for the 3-Rep during Part 2 of the workout. This is not a 3RM. Goal is to grease the groove and build to a weight under what you plan to hit during the workout. Workout “FINAL DESTINATION” (Time) 1.) ON A 16:00 RUNNING CLOCK… FOR TIME 55/45 Cal Row 55 Sumo Deadlift High Pulls (95/65)|(65/45) 55 Hand Release Push-Ups 55 Box Jumps (24/20) (Note Your Time) -Rest 2:00 b/t Part 1 & 2- 2.) ON A 8:00 RUNNING CLOCK… Build to a 3-Rep Heavy Hang Squat Clean (Note Your Weight) *Overall score for the workout is TIME. Subtract the weight of your heaviest lift in SECONDS from your time in Part 1 of the workout. Ex: Part 1 time is 10:00. Part 2 weight is 120lbs. Score is 8:00. Before Part 2, weights can be loaded onto the bar but no lifts can occur…not even practice reps. (Overall Score is Time) KG BB: (42.5/30)|(30/20)

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