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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK.. 2 SETS 200/150m Row 10 Scap Push-ups 10 DB Bent Over Row 10 Up-Downs INTO.. 2 SETS 200/150m Row 10 Single DB Curl to Press 10 DB Bent Over Row 5 Burpees Strength Metcon (Weight) 4 SETS ON A 12:00 RUNNING CLOCK… 12 Incline DB Bench Press* 8/8 SA Supported DB Bent Over Row *Use a WB or bench. -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 2:00 x 6 SETS 250m/200 Row* Max Burpees with time remaining…

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RH30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 BUILD 2021 BIS AND CORE (No Measure) 25 MIN EMOM 3X30 FLUTTERKICKS WITH PLATE 3X10 DB ZOTTMAN CURL 3X30 PLANKS 3X10 BANDED HAMMER CURLS 3X30 WAITED MATRIX PULSES 3X10 WAITER CURLS 3X30 SLOW BIRD DOGS 3X10 BARBELL CURLS

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 7 MINUTES (:45 WORK / :15 REST) MIN 1: DB Good Mornings MIN 2: 100m Run MIN 3: Alt. DB Deadlifts MIN 4: 100m Run MIN 5: Single Arm DB Upright Rows MIN 6: 100m Run MIN 7: Step-Ups*COACHES ONLY.. After the warm-up grab a barbell to go over the teaching of the Deadlifts. Strength Deadlift (12-10-10*) *Build to a Heavy weight. (Score is Weight) Week 4 of 7 Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Sumo Deadlift High Pulls (95/65)|(65/45) 10

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RH30 Boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 boxing 4 min (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 100 1-2s 5 Burpees 10 Step-Ups STATION 2 AMRAP 100 3-4s 20 Sit-Ups STATION 3 AMRAP 100 1-2s 10 Hollow Rocks 30 Lunges STATION 4 AMRAP 50 1-2-3-4s 10 Up-Downs 15 Air Squats 20 Flutter Kicks STATION 5 AMRAP 100 Freestyle 10 Pushups 10 Greatest Stretch ever 40 Chaos Flutters

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Moose Antlers/Arm 10 DB Around the World (Alt Direction) 10 Tuck-Ups + :10 Tuck Hold on Last Rep 10 Scap Pull-Ups Strength Shoulder Press (12-10-10*) *Build to a Heavy weight. (Score is Weight) Week 4 of 7 Workout Metcon (Time) 2 ROUNDS FOR TIME 10 Strict Press (95/65)|(65/45) 25 Sit-Ups -Rest 2:00- 2 ROUNDS FOR TIME 15 Push Press (115/75)|(75/55) 20 V-Ups -Rest 2:00- 2 ROUNDS FOR TIME 20 Push Jerk (135/95)|(95/65) 15 Toes to Bar (Score is Total Time) KG BB1: (42.5/30)|(30/20) KG

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rh30 build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build Back And PC (No Measure) 25 minute EMOM Ring Rows 3×10 Bench Glute extension 3×10 Wide Grip Pull ups 3×10 Alternating Reverse Lunges 3×10 Supinated Pull Ups 3×10 Box Step ups 3×10 S/A DB Bent Over Rows 3×10 Kang Squats 3×10

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (7:00 CAP) 10 Samson Lunge 10 Bootstrappers 10 Cat/Cows 10/10 Single Arm DB Suitcase Deadlift Into.. 2 SETS 5/5 Cossack Squats 5 Lunge + Lunge + Squat * 5/5 Single DB Russian KB Swings *Can add DB in the Goblet position after R1. Strength Front Squat (12-10-10*) *Build to a Heavy weight. (Score is Weight) Week 4 of 7 Workout Metcon (Time) 3 ROUNDS FOR TIME 10 Front Squats (155/105)|(115/75) 20 Russian KB Swings (70/53)|(53/35) 30 KB Goblet Lunges (Score is Time) KG BB: (70/47.5)|(50/35) KG KB:

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rh30 burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+ burn 3 (No Measure) 2 Rounds 10:00 stations STATION 1 AMRAP 20 cal row/2 min run 10 DB DL 10 DB clean 10 DB Press Station 2 amrap 500 m Row/3 minute run 10 burpees 10 Donkey Kicks 20 hollow flutters 60 seconds bear stance

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike* 12 Slow Band Pull-Aparts 10 Ring Scap Pulls** 8 Single Ring Ring Rows *Increase pace each round. **Round 2/3 complete Scap Pull-Ups. Strength Metcon (No Measure) 3 SETS FOR QUALITY 5/5 SA Ring Row 5-7 Banded Strict Pull-Ups* 10-15 Straight Arm Banded Push-Downs *Option for 3-5 Strict Pull-Ups. -Rest As Needed b/t Sets- (No Measure) Workout Metcon (AMRAP – Rounds and Reps) 1. AMRAP x 7 MINUTES 5 Strict Pull-Ups or 5 Strict Ring Rows 8/6 Cal Bike (Score is Rounds + Reps)-Rest 2:00 b/t

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Single-Unders 10 Up-Downs 5/5 DB Deadlift* *Option to switch the Deadlift up every round … Suitcase // Sumo // Crossbody Into .. 2 ROUNDS 5/5 Single Arm DB High Pulls :30/:30 Single Arm DB Overhead Hold 5/5 Adductor Kick Backs**Start in a table top position. From here kick the right leg out to the side so it is straight. Slowly rock the body back towards the left heel and back to the tabletop. Repeat this for 5 reps total before switching which leg is

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