Blog

Sunday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Wall Ball 20 Russian Twist STATION 2 500m Row Rest 1:00 Max Meters in Time Remaining STATION 3 AMRAP 10 WB Lunges 20 Bicycle Crunches

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Saturday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Walking Lunges 1:00 Wall Sit STATION 2 1:00 Push-ups :00 Tuck Hold STATION 3 1:00 Mountain Climbers 1:00 Bear Crawl Hold STATION 4 1:00 Fast Pedal :30 Slow Pedal

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Friday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Run 400m or Row 500m (plank hold remaining time) STATION 2 Run 400m or Row 500m (plank hold remaining time) STATION 3 35 Burpees for Time (rest remainder) STATION 4 35 Burpees For Time (rest remainder)

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Thursday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 Max Reps DB Hang Clean & Press STATION 2 Max Cal Bike STATION 3 Max Reps DB Front Squat STATION 4 Max Plank Hold

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Wednesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 8 Box Jumps 8 Push-ups STATION 2 200m Run then… AMRAP Burpee Box Step-Overs STATION 3 AMRAP 20 Doubles Unders 10 Alt Lunges STATION 4 200m Run then… AMRAP Burpee Box Step-Overs

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Sunday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Row 500m (rest remainder) STATION 2 25 Burpees (rest remainder) STATION 3 2:00 Max Plank (every break = 10 sit-ups) STATION 4 2:00 Max Wall Sit (every break = 10 lunges)

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Saturday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 15 Wall Ball :30 Plank Hold STATION 2 AMRAP 15 Wall Ball :30 Plank Hold STATION 3 RECOVERY 2:00 Row 1:00 Walking Rest 2:00 Row

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FBB Flow Warm-up 3-4 ROUNDS… 1:30 Bike or Row (:45 EZ / :45 Moderate…increase each round!) 10 Steps Bear Crawl Forward (slow & intentional) 10 Steps Bear Crawl Backward (slow & intentional) 10 DBL DB Strict Press (from lunge stance, switch forward leg at rep 5) 10 DBL Sumo DB Deadlift 10 DBL DB Thrusters 20 Plate Hops -10:00 Cap- Workout Metcon (3 Rounds for reps) 3 SETS FOR REPS 1:30 Max Cal Row or Bike 1:30 Max Wall Balls 1:30 Max Russian KB Swing (70/53)|(5335) 1:30 Max Double Unders -2:00 Rest b/t Sets- Finisher Warm-up (No Measure) FOR RECOVERY* 3:00 Banded Hamstring Stretch 3:00 Dragon Stretch + Nasal Breathing 3:00 Calf Release on KB *Perform 1:30 on each side of the body.

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Friday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max WB Ground to Overhead STATION 2 Max Up-Downs STATION 3 Max Box Step-ups STATION 4 Max Cal Row

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Thursday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:30 Max Air Squats 1:30 Max Plank STATION 2 1:30 Max Push-ups 1:30 Max Squat Hold STATION 3 1:30 Max Lunges 1:30 Max Tuck Hold

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