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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

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 8:00 RUNNING CLOCK.. 3-4 ROUNDS 10/8 Bike 8/8 Single Arm Ring Row 10/10 Single Arm Bent Over Row 8/8 Single Arm Strict Press Strength Metcon (Weight) EMOM x 10 MINUTES 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 3 Hang Power Cleans (155/105)|(115/75) 9 Toes to Bar 27 Double Unders (Score is Rounds + Reps) KG BB: (70/55)|(60/42.5)

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RH +30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 glutes and abs 2 (No Measure) 25 minute emom 3×10 step back SA KB OH LUNGES ALTERNATING 3x 30 seconds sit up single arm DB 3x 10 alternating single leg kb RDL 3x 30 seconds hollow body flutters 3x 10 sumo kettle bell Deadlifts 3x 30 seconds slow bikes 3x 10 DB Heal to toe 3x 30 Wall External Hip Extensions

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Easy Pace Bike* MIN 2 – 12 Shoulder Taps – Plank reminder of time MIN 3 – 8/8 SA DB Strict Press (20×1) MIN 4 – 12 Up-Downs * Moderate Pace second round Strength Push Press (12-12-10-10) 12-12-10-10* Push Press *After each Set of Push Press complete 8/8 SA Ring Rows. Build to a Moderate weight. (Score is Weight) Workout Metcon (6 Rounds for time) EVERY 2:30 x 6 SETS 7 Push Press (Athlete Choice)* 15/12 Cal Bike *Weight should be

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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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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK… 500m/400m Row (EZ Pace) 25 Glute Bridge Ups 15 Good Mornings 250m/200m Row (Mod Pace) 20 Alt. DB Sumo Deadlifts 20 Reverse Lunges Strength Metcon (Weight) 5 SETS* 8 Sumo Deadlift 6/6 Explosive Bulgarian Split Squats** *Keep weight Moderate-Heavy. **Option to use two light DB’s in the suitcase position. -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (Time) FOR TIME 35 DB Sumo Deadlifts (50/35)|(35/20) 1000m/800m Row 35 DB Sumo Deadlifts (Score is Time) KG DB: (22.5/15)|(15/9)

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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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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Scap Push-Ups 10 Single Ring Ring Row 10 Slow Deadbugs Into… 2 ROUNDS 7 Knee Push-Ups or Push-Ups 7 Ring Row (Mod difficulty) :30 Hollow Hold Into… 2 ROUNDS 5 Hand Release Push-Ups 5 Ring Rows (Mod+ difficulty) 10 Tuck-Ups Strength Metcon (Weight) 15-12-10-10 Incline DB Bench Press -Immediately into- 25 Banded Chest Flyes -Rest 1:30 b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – 15-20 Hand Release Push-Ups MIN 2 – :40 Max Sit-Thrus MIN 3 –

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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 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 10 squat single arm I left and right 10 squat single arm Y Left and right **

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Optional to do w/a partner! 2 ROUNDS EACH: P1: Easy pace on the bike P2: 1 ROUND OF THE FOLLOWING … 4 Med. Ball Front Squats 6 Alt. Step-Ups 4 Med. Ball Push Press to a target 6 Box Jumps Workout Metcon (Time) FOR TIME* 100 Box Jumps (24/20) 125/100 Cal Bike 150 Wall Balls (20/14)|(14/10) *Partition reps in any order to complete the workout. (Score is Time) KG WB: (9/6)|(6/5) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* 150 Box Jumps (24/20) 200/150 Cal Bike

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