Sfsites

Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row* Into… 3 ROUNDS* :30 Jumping Jacks :30 Groiners :30 Air Squats** :30 Alt V-Ups *Increase pace every full round. **Switch to Jumping Squats in Round 3. Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex… 1 Clean Pull …

Tuesday Read More »

RH30 BUILD

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BUILD POSTERIOR AND CORE 2021 (No Measure) 25 MIN EMOM 3X10 BARBELL RDL 3X10 BANDED DANTE ROW 3X10 HEELS ELEVATED GOBLET SQUAT 3X10 KB DEATH MARCH 3X10 ALTERNATING SPLIT STANCE GOOD MORNING 3X30 SECS AB MAT SIT UPS 3X30 SECS HOLLOW BODY FLUTTERS WITH PLATE 3X30 MED …

RH30 BUILD Read More »

Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Jog 10 Alt. Lateral Step-Overs 10 Banded Pull Aparts 10 Scap Pull-Ups Workout Metcon (1 Rounds for time) 7 SETS FOR TIME 10 Box Jump Overs (24/20) 100m Run 10 Toes to Bar 100m Run -Rest 1:00 b/t Sets- …

Monday Read More »

RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BURN 2021 SPEED AND CORE (No Measure) 2 10 minute metcons 2 minutes break 1. 400 m row/3 MINUTE RUN 20 LANDMINE ROTATIONS 10 LAND MINE PRESS L AND R 2 minutes break 2. 20 cal row/2 MINUTE RUN 20 DEONS 20 A SKIPS 20 HIGH KNESS …

RH+30 Burn Read More »

Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK 10-9-8-7-6-5-4-3-2-1 Jumping Jacks Air Squats Up-Downs Strength Bench Press (10-10-8-8-6) 10-10-8-8-6 Bench Press *Build to a Moderate-Heavy weight. (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – 20 Wall Balls (20/14) MIN 2 …

Sunday Read More »

RH+30 BURN

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Burn 4 (No Measure) 2 Rounds 10:00 stations STATION 1 AMRAP 30 Cal Row/ 3 MIN RUN 30 Sit ups 30 Hollow Flutters Station 2 amrap 200 m Row/1 MINUTE RUN 10 Pushups 10 Pull Ups 10 AIR SQUATS

Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 6 Upright Rows 8 Muscle Cleans 10 Bent Over Rows 12 Hollow Rocks Workout Metcon (Time) 3 ROUNDS FOR TIME 16 Sit-Ups 12 Hang Power Cleans (115/75)|(75/55) 6 Bar Muscle-Ups (Score is Time) -Rest 2:00- 1 ROUND FOR TIME 48 …

Saturday Read More »

Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Row 10 PVC Pass Thrus 10 Alt Groiners 10 Bootstrappers Into… 3 ROUNDS 5/5 Single Arm DB Strict Press 5/5 Single Arm DB OH Reverse Lunge Strength Metcon (Weight) 5 SETS 1 Snatch Deadlift + 2 Hang Squat Snatch + 1 …

Friday Read More »

RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 DB (No Measure) 2 10 Minute AMRAP 1. 500 m row/2 MIN RUN 10 DBL Db Strict press 10 Db Renegade Row 2 minute break 2. 20 calories row/ 1 MINUTE RUN 10 Burpees 10 broad jump

Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES :30 Bike (65-70% Effort) 5/5 Single Arm Ring Rows 5/5 Single Arm Arnold Press 10/10 Single DB Suitcase Romanian Deadlifts Workout Metcon (No Measure) 4 SETS FOR QUALITY* 10 Barbell Pendlay Rows 10 Unbroken Push Press 10 Slow Seated Goblet …

Thursday Read More »