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RH30 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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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds (10:00 CAP) 10 Quad Heel Taps 20 Mountain Climbers 10 Boot Straps Into.. 2 Rounds 10 Up-Downs 10 Scap Push-Ups 10 Reverse Lunges Into… 2 Rounds 8 Burpees 10 Jump Squats Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 6 Tempo Back Squats (30X1)* MIN 2 – 15 Single DB Glute Bridge-Up *Keep weight moderate. (Score is Weight) Workout Metcon (Time) FOR TIME 1-2-3-4-5-6-7-8-9-10 DB Front Squats (50/35)|(35/20) Burpees Over DB (Score is Time) -Rest 2:00- 10-9-8-7-6-5-4-3-2-1 DB Goblet Squats Up-Downs Over DB (Score is

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Rh30 Box

CrossFit Roadhouse – RH+30 View Public Whiteboard Boxing 10 minutes #2 (No Measure) 10 minute AMRAP 1 minute each 1. 75 1-2 15 Sit ups 2. 75 1-2s 15 Reverse lunges 3. 75 1-2 15 Supermen 4. 75 1-2 10 DeadBugs 5. 75 1-2 10 Box Steps 2 minute break Boxing: 1. 1, 3,4 high low 2. 1,1,2,3,4 3. 1,2,1,2, 3, 4. 1,2,1,1,4 5. 1 minute break Repeat

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 2 Cal Bike* 5/5 SA KB Deadlifts 5/5 KB Upright Row 5 Perfect Push-Ups *Increase Cals by 2/1 each round. Strength Metcon (Weight) 4 SETS 6/6 Tempo KB Floor Press (30X1) 6/6 Seated Tempo KB Strict Press (30X1) 6/6 Half Kneeling KB Around the World* *Athlete choice on kneeling position. Legs do not need to switch. -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 12/10 Cal Bike 20 KB Swings (53/35)|(35/26) 12/10 Cal Bike

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RH 30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build 1 (Weight) 25 minute EMOM KB Romanian deadlift 3×10 KB around the head 3×10 Ring Rows 3×10 DB Bench Press 3×10 DB Curls 3×10 DB L Raise to External Rotation 3×10 DB Hammer Curls 3×10 DB Bent Over Rows 3×10

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 200m/150m Row 10 Lunge + Lunge + Squat 10 Scap Push-Ups 5 Burpees Into… 2 ROUNDS 10 Scap Pull-Ups 8 Slow Ring Rows 6 Small Kip Swings 4 Bigger Kip Swings Strength Metcon (Weight) EVERY 1:30 x 8 SETS* 1 Power Clean + 1 Front Squat + 2 Push Press *Work up to a moderate weight. (Score is Weight) Workout “ROLLER COASTER” (Time) FOR TIME 1000m/750m Row 30 Thrusters (45/35)|(35|25) 30 Ring Rows 750m/500m Row 30 Thrusters 30 Jumping Pull-ups 500m/400m Row 30 Thrusters 30 Pull-ups (Score

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Rh30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 burn plylo (No Measure) 2 round 10 minutes each 2 minutes break Round 1 AMRAP 200 m row 10 Pushup toe touches 10 split bench Romanian deadlifts right 10 split bench Romanian deadlifts left 10 foam roller wall squats 2 minutes break Round 2 AMRAP 30 cal row 10 Assisted pull ups 10 wall Assisted handstands/ 5 sec hold dumbbell press 1:00 ring saw

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 20 Single-Unders* 5 Scap Push-Ups 10 Alt. Plank Shoulder Taps 15 Tuck-Ups *Increase in complexity every round … Round 2: Single-Under High Jumps Round 3: Single-Single-Double Strength Metcon (Weight) EVERY 3:00 x 4 SETS 6 Tempo DB Deficit Push-Ups (30X1) 8/8 DB Floor Press* :30 Top of Floor Press Hold *Complete all 8 reps on one side, then complete all reps on the other side. Opposite arm stays locked out. (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 2:00 x 7 SETS 40 Double Unders 10

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) 200m Jog 3 Hang Muscle Cleans 4 Push Press to Behind the Neck Push Press (Up & Overs) 6 Alt. Reverse Lunges (Empty Barbell Optional) 4/4 Single Arm Ring Rows Strength Metcon (Weight) 20-15-12-10-10* Wide Grip Bent Over Rows 10-10-10-10-10 Supinated Ring Rows *Start light and build to a heavy set of 10 for today. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 200m Run* 16 Back Rack Lunges (95/65)|(65/45) 12 Feet Elevated Ring Rows *Run increases by 100m

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) 10 Wall Ball Front Squat 10 Wall Ball Deadlifts 10 Box Step-Ups 10 Wall Ball Push Press 250m Row Strength Metcon (Weight) 4 SETS 8 Tempo Deadlifts (3110)* 10/10 Single Leg Glute Bridge-Ups** *Keep weight moderate. **Athlete can complete unweighted or with DB in hips. -Rest As Needed b/t Sets- (Score is Weight) Workout Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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