Blog

Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 8/6 Cal. Bike (increase pace in 2nd round) 6 Air Squats + 6 Jumping Air Squats 12 Glute Bridge-Ups w/:02 Pause at Top Into … 2 ROUNDS 15/12 Cal. Bike (increase pace in 2nd round) 6 Empty Barbell Clean Deadlifts + 6 Hang High Pulls 12 Alt. Glute Bridge Marches Strength Hang Clean (5-5-3-3-2*) *Build to a Moderate-Heavy weight. (Score is Weight) Workout Metcon (1 Rounds for time) 5 SETS 15/12 Cal Bike 6 Hang Squat Cleans (155/105)|(115/75) -Rest 1:30 b/t Sets- (Score is Slowest Set) KG

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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/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

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Step-Ups 10 Barbell Strict Press 10 Quad Heel Taps 20’ Bear Crawls 10 Piked Shoulder Taps Strength Metcon (Weight) 5 SETS* 1 Strict Press + 2 Push Press + 3 Push Jerk *Build to a Moderate weight. (Score is Weight) Week 2 of 8** **The OH progression for this strength cycle will act differently from other strength movements. We will see a variety of OH complexes over the 8 weeks to build strength and improve cycling. Workout Metcon (Time) 2:00 ON / 1:00 OFF

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RH +30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BUILD CHEST AND BACK 2021 (No Measure) 25 minute emom 3×10 JM PRESS (CLOSE GRIP) WITH BENCH 3x 10 DOUBLE BANDED CHEST FLYS 3x 10 BARBELL TRICEP COMPLEX ROLLING TRI EXTENSION SKULL CRUSHER BENCH PRESS 3x 10 LANDMINE PRESS 3x 10 LANDMINE SINGLE ARM ROW 3x 10 LANDMINE SINGLE ARM ROW PERPENDICULAR 3x 10 BANDED HIGH PULL 3x BANDED FACE PULL

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run 10 Ring Rows 10 Glute Bridges 8/8 Bodyweight Single Leg RDLs 6/6 Reverse Lunges Strength Metcon (Weight) EVERY 3:00 x 4 SETS* 8/8 SA DB RDL 12 Alt. DB Goblet Front Foot Elevated Reverse Lunge *Keep weight Moderate. (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 12 Deadlift (135/95)|(95/65) 15 Pull-Ups 300m Run (Score is Time) KG BB: (60/42.5)|(42.5/30)

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RH +30 boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Boxing (No Measure) Boxing 4 minute Amrap rounds 1 minute break 1. 100 1-2s 50 situps 2. 50 3-4s 10 Leg lifts over DB 3. 100 Freestyle 10 greatest stretch ever 4 100 1-2s 20 lunges 5 50 3-4s 10 box step ups

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS ON A 6:00 CLOCK 10 PVC Pass Thrus 10 DB Good Mornings 5 Lunge + Lunge + Squat* 10 Single DB Strict Press** *Lunge (R) + Lunge (L) + Squat = 1 Rep **After 1st round, switch to Push Press Strength Metcon (Weight) EMOM x 6 MINUTES 5 Snatch Grip Behind the Neck Push Press* -Rest 2:00- EMOM x 6 MINUTES 5 Hang Power Snatch** *Option to build weight every other round. Keep weight Light-Moderate. **Option to build weight every other round. Keep weight Moderate. (Score is

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RH+30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build shoulders and tris (No Measure) 25 round EMOM Shoulders-Bis-Tris Seated DB Arnold Press 3×8 DB Bench Press 3×8 Double DB Kick Backs/Cable Tri Extensions 3×6 Bench Dips 4×10 DB Shrugs 3×10 DB Skull Crushers 3×10 DB Cuban Press 4×10 ()

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Single Unders 10 Scap Push-Ups 10 Tuck-Ups :30 Row (EZ Pace) Into 2 ROUNDS 30 Single Unders 10 Shoulder Taps 10 Scap Pull-Ups :30 Row (MOD Pace) Into 1 ROUND 30 Double Unders/Double Under Attempts 10 Push-Up to Pike 10 V-Ups :30 Row (HARD Pace) Strength Bench Press (4×5) Tempo (32X1)* *Keep weight Moderate. (Score is Weight) Week 2 of 8 Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 – Double Unders 1:00 – Push-Ups* 1:00 – Toes to Bar 1:00 – Cal

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Burn 12 HSW (No Measure) 2 10 minute metcons 2 minutes break 1. 400 m row/2 minute run 5 lunges with DB press L 5 lunges with DB press R * left press is with left leg in lunge position right knee on ground ** then switch 2 minutes break 2. 50 cal row/ 4 minute run 10 Left Single Arm Curl to Press 10 Right Single Arm Curl to Press **

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