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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (5 MINUTE CAP) 10 Alt. Lunges 5 Scap Push-Ups + 5 Push-Ups 10 Alt. SA DB Sumo Deadlifts 5 Supinated Ring Rows Strength Metcon (No Measure) 3 SETS 10 Tempo Chin-Ups (2121) 10 Tempo Push-Ups (22×1) 1:00 Ring FLR Hold (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 20 Alt. DB Power Snatch (50/35)|(35/25) 50′ DB Back Rack Lunges 10 Single DB Alt. Deficit Push-ups 50′ DB Back Rack Lunges (Score is Rounds + Reps)

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Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Burn 11 (No Measure) 2 rounds 10 minute each 2 minute break. Round 1 AMRAP 500 m row 10 wall walks Round 2 AMRAP 20 Calorie Row 20 Goblet Squat

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 200m Row 10 Banded Strict Press 10 Push-Ups to Pike 2 Wall Walk 25’ Bear Crawl Strength Push Jerk (5-5-5-5-5-5) EVERY 1:30 x 6 SETS 5 Push Jerks (Score is Weight) Workout “EVEREST” (Time) FOR TIME 3-6-9-12-15-12-9-6-3 Push Jerk (115/75)|(75/55) Cal Row (Score is Time)

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES Min 1 – :45 Bike (Start EZ, increasing pace each round) Min 2 – 10-15 Air Squats + 10-15 V-Ups Workout Metcon (Time) 2 SETS FOR TIME 60/45 Cal Bike 50 Single DB Thruster (50/35)|(35/25) 30 Toes to Bar -Rest 3:00 b/t Sets- (Score is Time) Finisher Metcon (No Measure) 3 SETS 10 DB Pull-Overs 10 Single DB Skull Crushers (No Measure)

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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 30 Sit ups 30 Hollow Flutters Station 2 amrap 200 m Row 10 Pushups 10 Pull Ups

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 V-ups or Tuck-Ups 20 Lateral Hops Over Barbell 10 Barbell Bent Over Rows :20 Barbell Bent Over Row Holds* 10 Jumping Air Squats *Athletes will hold the barbell at the top of the Row just below the chest. Strength Hang Power Clean (8-6-6-4-4) 8-6-6-4-4* Hang Power Clean *Start light and build to moderate. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) WORKOUT 3 SETS AMRAP x 4 MINUTES* 5 Hang Power Cleans (135/95)|(95/65) 7 Toes to Bar 9 Up-Down Over Bar -Rest

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) *Have barbells ready beforehand* AMRAP x 4 MINUTES 10 Groiner + Twist 8 Cossack Squats 6 Burpee Broad Jump Into… 3 SETS 5 Deadlifts 10 Elbow Punches 5 Front Squat 5 Strict Press -Rest :20 b/t Sets- Following the Warm-Up, go into your teaching of the Power Clean and Jerk. Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex 1 Clean Deadlift + 1 Power Clean & Jerk* *Build past workout weight. Reset position after Clean DL, does not need to be connected (Score is

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RH+30 Burn 11

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Burn 11 (No Measure) 2 rounds 10 minute each 2 minute break. Round 1 AMRAP 500 m row 10 wall walks Round 2 AMRAP 20 Calorie Row 20 Goblet Squat

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME (6 MINUTE CAP) 200m Run 20 Lunges 15 Wall Ball Front Squats 15 V-ups 15 Wall Ball Push Press 15 Wall Ball G2OH Strength Front Squat (2RM) ON A 12:00 RUNNING CLOCK… Build to 2RM Front Squat (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 3 MINUTES* 6 Front Squats (115/75)|(95/65) 6 Wall Balls (20/14)|(14/10) 6 Toes to Bar -:30 Rest b/t Sets- *Pick up where you left off. (Score is Rounds + Reps)

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :15 Butt Kickers In Place :15 High Knees :15 Lateral Hops :15 Jumping Jacks Into… 3 ROUNDS 10 Clean Deadlifts 10 Hang High Pulls 10 Hang Muscle Cleans Strength Power Clean (2-2-2-2-2) 2-2-2-2-2 Power Clean* *Start Moderate and Build to Heavy (Score is Load) Workout Metcon (Time) 5 ROUNDS FOR TIME 25 Russian KB Swings (70/53)|(53/35) 200m Run -12:00 Hard Cap- (Score is Time) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:30 Calf Release on KB 2:30 Seated Forward Fold (No Measure)

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