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Friday

Announcements Hi Athletes Monday the 19th there will be no am classes! We are tallying a vote to move the am classes to 8am rh30 830 Crossfit 10am Crossfit Let coach Brian know what you think. CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 1 ROUND 200m …

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Rh+30 Burn

Announcements Hi Athletes Monday the 19th there will be no am classes! We are tallying a vote to move the am classes to 8am rh30 830 Crossfit 10am Crossfit Let coach Brian know what you think. CrossFit Roadhouse – RH+30 View Public Whiteboard RH +30 Burn ab and JR (No Measure) 2 Rounds 10:00 stations …

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RH+30 Burn

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

Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Air Squats 8 Ring Rows 8 Scap Push-ups 16 Jumping Jacks Strength Back Squat (8-8-8) 8-8-8* Back Squat *Start moderate-heavy and end heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 1-2-3, and …

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY (5:00 CAP) 10 Good Mornings 10 Reverse Lunges 10 Step-overs 200m Row Strength Deadlift (6-6-6) 6-6-6* Deadlift *Start moderate-heavy build to heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 12/10 Cal Row 12 …

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS* (5:00 CAP) 20 Jumping Jacks 100m Run 8 Good Mornings 6 Snatch Grip Deadlifts 4 Muscle Snatches *Start first set with PVC, second set with PVC or barbell (athlete choice), third set with barbell. Strength Metcon (Weight) 6 SETS 1 Snatch Grip …

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME (8:00 CAP) 200m Run (EZ) Into… 3 ROUNDS 5 Push-Up to Pike 10 Bootstrappers 10 Air Squats Into… 200m Run (Moderate) Workout Metcon (AMRAP – Rounds and Reps) EVERY 4:00 x 5 SETS 300m Run Then in the remaining time… AMRAP of: …

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RH 30 Burn

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

Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 250m Row 20 Wall Ball Deadlift 20 Wall Ball Squats 20 Wall Ball Strict Press 10/10 Split Squats 20 Glute Bridges Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 5/5 Front Rack Reverse Lunges MIN 2 – …

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 6 Burpees + MAX Alt. DB Sumo Deadlifts MIN 2 – 4 Alt. Step-Overs + 5/5 Single Arm DB Push Press MIN 3 – 4 Box Jump Overs + MAX Hollow Hold Strength Metcon (No Measure) EMOM …

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